Pretty Little LiesSo I've been brainwashed by fast food apps. I wanted to be one of the cool kids, and I installed some apps, and they have me trained like a dog.Today we look into:1. Understand the psychological tricks fast food apps use to keep you hooked2. Learn why the "savings" offered by these apps are often an illusion3. Discover healthier alternatives to fast food that are just as convenient4. Gain insights on how to resist the temptation of app notifications and deals5. Recognize the long-term impact of frequent fast food consumption on your health and walletMentioned In This EpisodeCronometer App (Food and Exercise Tracking - better than My Fitness Monarch Money - The Modern Way to Track Your FinancesEnjoy This Episode? Say thanks.This episode may include links that result in me receiving a commission.Support this podcast at — https://redcircle.com/logical-weight-loss/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

In a journey to try to find something to flavor my water, I came across the ingredient Maltodextrin and found out:It can be used as an insecticideIt hurts your gutCreates a MAMMOTH sugar spike in your bloodIt's made from Corn, which (most of it) is GMOIt increases E coliIt is in EVERYTHING (including my protein powder from GNC or a Vegan protein powder). When I looked at all the ingredients to flavor your water, I wanted something that didn't have any of the following:MaltodextrinHigh Fructose Corn SyrupAspartameI was amazed at how this stuff is just in everything. Why? Because it's CHEAP.Cirkul Flavoring Your Water Your WayThis is an exciting system where you can buy a bottle or just a lid, and you slide this capsule into the top with a flavor packet and pick how much of the flavoring you want (so you decide how much flavor you get).I was drinking an Advocare product with a lot of caffeine that wasn't cheap. So far, one capsule (about $4) lasted me a few days (which is much less than what I was doing).My favorite taste is tea with lemon. Some of them (watermelon/strawberry) just tasted sweet. Check it out.Keto MojoI am in my 50s and can't see much of the lower half of my body due to my belly. I've had enough. My mother had Type 1 diabetes, so I'm at risk, and I'm not "hoping" I don't get it; I want to see where my blood sugar is, so I bought a Keto Mojo kit. This should arrive next week, and while I'm not looking forward to pricking my fingers, a member of the Monthly Fitness Challenge uses one and says it's not that big a deal, and you barely get pricked. So more information on this in the future.If you are interested, you can save 15% using this linkhttps://supportthisshow.com/ketomojo (aff)

Why do we lose the motivation we have on the first day of the year?I'm listening to the book The 6 Habits of Growth on Audible, and it really got me thinking.AMBITIOUS FUTURESWe get excited about the future on January 1st, and we say things like, "This will be the year," and for the next few days, or weeks, and for a few, a few months, we take steps. But eventually, we fall back into old habits.So to figure out what to do, just repeat January 1st.Think positively about your future. Make ambitious goalsKeep the goals in front of youStart off the day in the right directionMonitor your successDAILY ROUTINEStart off your day doing five minutes ot:Reading something positiveMovingREVIEWING YOUR GOALSAnother strategy to stop being overwhelmed is to think of THREE things you need to do today and ONLY focus on those three things.I have been doing this and I am AMAZED at how good doing little things like "Putting my dishes in the dishwasher into the sink" or "Clean the fan today." These "Little wins" give you the confidence to move forward.A "FIGURE IT OUT" MINDSETInstead of saying, "I'll never complete this project on time," add a "So I'm going to ______." This shows you are not giving up, and points you toward action. It shows that you have a figure-it-out mentality.AMBITION LEADS TO MOTIVATIONSo many people feel you need the motivation to move, but that is backward. Your ambitions inspire you to move. When you move, that movement creates momentum. That momentum boosts our confidence which influences us to keep going and keep focusing on our goals.When you lose your motivation, what is happening is you lose what you’re fighting for.TWO THINGS I HEAR OVER AND OVERThe book points out the power of Journaling (it is self-reflective and can again help you stay focused on your goals. I started using Day One, and I love it. In the past, I've used Penzu.You can do more with a "Workout buddy," so I created the Monthly weight loss challenge. There is no unrealistic goals, no money, just friendly competition with a built-in support group. The whole thing is free.If you lose some weight and want to give some of that value back, that would be awesome, but it's not mandatory.MENTIONED IN THIS EPISODEMagic MindMagic mind helps you get focused and be more productive. Go to www.logicalloss.com/magicmind and use the coupon weightloss20The Six Habits of GrowthA great book about personal growth that inspired this episode. There is definitely more than enough mentions of his app, but the book still has value. Check out audible at www.logicalloss.com/audibleMonthly Weight Loss ChallengeAbsolutely free support group and monthly weight loss challenge. Go tohttp://monthlychallenge.fit/

Go to http://monthlychallenge.fit/

I took some time off, and now I'm back and ready to play.I've tried weight loss competitions before like Healthy Wage where they lure you in with the chance of earning big bucks. Their goals are long-term, and for me, the money wasn't a great motivator, and with the shortest challenge being six months, I would end up forgetting about it.So I love the community we have for the Logical Losers, and I wanted to combine the community with a challenge. So I've combined the community with a challenge. Here is what I've put togetherA free app that works on Apple or Android phones where we can leave messages for each other via text, audio, video, images, etc.While I found some apps for the weight loss challenge that I liked better it was hard to find one that works on both Apple and Android that was free and allowed me to set the goal.You can sign up at www.monthlychallenge.fitand sign up and join the community.When it comes to weight loss, you have to turn off the voice that brings all the negative talk, and maybe try something new.I hope to work with you as you inspired me, and I inspire you as we all work together with the same goal: lose weight and feel better.

Today I'm stating the obvious. I don't have time to do this show as consistently as I once did. I talk about the new schedule. I also have a cronometer update, and an announcement.Weigh InPrevious:237.5Current: 235.1Cronometer Ads Men's and Women's Health ScoresI love the Cronometer app. They added a new iWatch app which makes it easy to see what is going on. They also added two scores to help you see if you're getting all the nutrients you need.See Men's Health Score ExplanationSee Women's health Score ExplanationWhy I Started This PodcastI thought announcing my weight to the world would help me hold myself accountable. It did until it didn't. Someone once left a review in Apple complaining that I was gaining weight. I woke up the next day, and I was still breathing. This was up to me, and me only.I've Been Going How Long?I started this show in 2018 so so almost 15 years. This might help explain why I've run out of things to say on a regular basis. I think I already know to:Quit eating processed foodsQuit drinking sodaDrink plenty of waterGet plenty of SleepGet out and moveMuscle burns FatI could go on. But I just don't have the passion I once did. I'm now a great-uncle and my priorities have shifted, and I have other things happening in my life.I'm Not Quitting My Fitness GoalsI'm not off to go get fat (I've kind of got that going already). I am still fighting to be healthy, lose weight, and live long and live well. I have great-nieces and nephews and I want to see their kids (someday - many, MANY, days from now).Part of It Was MentalBy not being able to give this show "My All" it bothered me. It bothered me to not be losing weight. I was letting myself down. By going on a "When I have something to say" schedule, I can take care of these other priorities and know that you and I have talked, and you know it's not you - it's me.Check out the Back CatalogGo to www.logicalloss.com/follow and subscribe/follow for free and consume the older episodes.We Need to Guard our TimeCheck out this great book by Mathew DicksSomeday Is Today: 22 Simple, Actionable Ways to Propel Your Creative Life see https://amzn.to/3PCjkkq (aff)If You'd Like to Say ThanksIf you're been one of the thousands of people who consumed this show and you got value out of it, buy me a coffee as a way to say thank you. We also have the resource section.

What to do when you're about to do something that YOU KNOW is NOT going to help your weight loss efforts.and yet we do it anyway.WHY DO WE DO THAT?Tracy Pleschourt InterviewToday I bring in Tracy Pleschourt from Self Made U to answer that question, what to eat, and what her favorite fitness gadget is.Solving the Mind Map: Understanding your mind and emotionsEating the food that fuels uniquely you. Learn how to collect dataFasting - to balance out our hormones.Check out Tracy at www.self-madeu.comMentioned in This EpisodeTracy's site www.self-madeu.comCGM sources:LevelsNutrisenseDexcomSignosReview in the VergeNutrisense ReviewLogical Weight Loss Resource CenterBecome a Logical Loser!The podcast's accountability group at www.logicalloss.com

Lose weight while you watch TV right? Well, while using a Cubii does burn calories, I see this more as a rehabilitation tool. I would classify at as "better than nothing" so if you're doing nothing, this is not a bad choice. I have been using it while I watch TV, however, if you're watching a movie and you're going to be there a while, for me, my butt got hot, and it became weird. After all, I don't want to push a bunch of butt sweat into my couch (yes I had jeans on, but if you do this enough... well). These are not cheap. I bought my pro version used. As always what is the best exercise? The one you do. WEIGH INPrimarily due to my birthday being yesterday (I'm 57) I am up a pound setting a new record of 237. Ugh. But I'm back to drinking water, getting more sleep and counting calories. I already lost a little. How to do HIIT SafelyI got this by watching a video from Dr. Eric Berg DC. You can check out his YouTube Channel. Here is the video I'm talking aboutHe points out that High-Intensity Interval Training is a great way to lose weight. It sets your body up to burn fat while you sleep. However, *and I'm guilty of this) you will see someone talk about HIIT and the directions are "Go 1 minutes on and take one minute off," and depending on your fitness level that may be too much out of the gate. FINDING YOUR INTERVALSo what Dr. Berg mentions is:Take your pulse. I have Fingertip Oxygen Concentrator which also measures my heart rate. This is your resting heart rate.Exercise for a minute. This could be jumping jacks, push-ups, jumping rope, Spin bike, Kettlebell, the idea is you want to push pretty hard here (always talk to your doctor first).Take your pulse after 1 minute of exercise. We will call this top rate.Sit and rest for 1 minute and take your pulse again. We will call this cool down rate.Subtract top rate from your cool down rate. That is your recovery number. For me my resting rate was 70BPMMy top rate was 105My cool down rate 75105-75 = 30 (My recovery).Recovery Scorecard (A higher number is good)12 beats or less you need help13-20 moderate risk20-30 OKMore than 30 you're greatFiguring Out Your IntervalNow that we know our resting heart rate (our first measurement). Exercise for 1 minute, and when your minute is over, start a timer to see how long it takes to get back to your resting heart rate. That is your safe interval. For me to get back to my resting heart rate would take about 2 minutes. So I could do 1 minute of exercise and then take 2 minutes to rest and then repeat. If you do 4-6 repetitions twice a week, it can make a difference.Here is his videoBecome a Logical LoserWant more support? Need an accountability partner? Become a logical loser and become part of the community with a common goal of becoming more healthy.Click Here

Well, when what you are doing is not working you have to try something new. After hitting a new weight loss high of 236. I knew I had to do something.SIMPLE FASTING APPI am trying a new app at https://simplefastingapp.com which has me documenting what I ate (but not calorie counting). The idea is to put in the data easily, so I can use the app as a mirror and see my bad habits. It's more than a fasting app (even though at its core it is a fasting app).It works as in addition to fasting, they have articles to read, graphics to show you where are you to keep you focused on how the choices are making could be better. When you make better choices you get better results. I've used it for about a week, and it is holding my attention.For me fasting 14 hours is a no-brainer. I no longer snack in the evening. Anything I was eating after 7 PM was not helping my goals.FLEXISPIT SIT2GOI normally sit in a mesh office chair.I saw a product from Flexispot called, The Sit2go has a mesh back, but a wide, well-cushioned bike seat. With a 30 day Guarantee, I pulled the trigger. The first day I thought "No Way." After all, even the most comfortable bike seat is not sat on 8 hours a day. By day 2 it was easier. Not enough for me to sit in it all day, but I could see where over time I might get used to it.The bike/chair is made of solid construction, and it does make some noise, it wasn't loud (so it's not "whisper quiet"). I just turned up the volume on my speakers and I was good.On the days I gave it a good trial I road 60-89 minutes a day and burned 300-400 calories. (next time I'll track it on my Apple watch for a better calorie estimate).For me, I don't see this being the ONLY chair in my office. With this in mind, you'll need a spot for it in your office when you're not using it. For me, that is not an issue (I live alone).CUBII ComparisonThis is a tough one. The Cubbi pro is around $349 and so for me, the Sit2go was in that same price range but looked sturdier. There are smaller models of the Cubii for less money, but when I investigated those I wasn't sure if I would ever break a sweat.That being said, had I bought a Cubii, I would only have one chair in my office, and the Cubii has a handle making it easy to move. The Sit2go has solid wheels on it, but it also takes up much more room. In regards to workout, I can't really comment.When I looked at both on YouTube, this isn't meant to give you a workout like the Nordictrack S22i, but in many cases more of a rehab, "keep moving" situation.BECOME A BIGGEST LOSERSee www.logicalloser.com

Today I am joined by Lisa Kahler of the website Big Fat Skinny Dish. She shares some of her tips that have helped her lose 117 lbs.Weigh In:In my last episode on 10/20 I was at 234.68 and today (11/12) I am down to $233.04. The thing I've been doing is exercising in the morning. It seems to help me get started in the right direction (and keep going in the right direction the rest of the day)Topics:05:36 Meet Lisa Kahler06:50 What Was Lisa's Path to Success?09:50 Consistency Not Intensity15:59 Self-Love/Self Care24:40 Discipline34:24 Accountability45:26 Patience48:51 What Thing Made You Say - ENOUGH!Mentioned In This PodcastBig Fat Skinny Dish.Check out our ResourcesLogical Losers Accountability GroupNordicTrak S22i Exercise Bike

WEIGH-INIt's been a while since we've talked, and I'm up .8 lbs. I've been down a bit and now I'm back up a pinch. I'm resetting and going back to focusing on sleep, water, exercise, and calories. In general, making my health a priority. FITNESS WATCHES ARE LOOKING CLASSYI was getting my weight for my weigh-in (I have a Withings scale) and I noticed they have some very cool-looking fitness watches that have a nice classy look. Check them outTHREE QUESTIONS THAT CAN BOOST YOUR SUCCESSThis comes from Elizabeth Benten who is the author of the book stop chasing cupcakes. I interviewed her back in 2020.She explained these three questions and I wanted to share them with you. 1). What can I eat that is better than what you "typically" eat. So if you usually eat brown sugar cinnamon pop tarts, you might find something like Kellogs Raisin Bran is actually healthier (not healthy, but healthier) than what you normally eat. 2). How does it make you feel?There are certain foods I don't eat often (Big Macs, Mr Hero Roman Burgers) and yet when I do I often feel bloated, tired, starving, etc. Feelings that are not good. This can slow us down, and just hinder our success in whatever we are trying to do. 3). Does it work?In the end you might find healthier things to eat that don't make you feel bad, but when you step on the scale - well, it's not moving. The good news is you are headed in a better direction, but you're still not headed in the best direction. Keep tweaking. CHECK OUT OUR RESOURCE PAGE We have a great list of resources to help you at www.logicalloss.com/resources

Weigh-in: My last weigh-in was 235. My current weight is 235Shocking Scientific News on Weight LossAccording to this article, you should avoid sugar, get sleep, avoid alcohol, exercise more, and stop smoking.WHAT REVOLUTIONARY ADVICEThis is what makes this show harder and harder to produce. I started this show in 2008 with the goal being that a weekly show would help me hold myself accountable. It did. Then id didn't. Then it didn't.While I've loved inspiring people to keep trying to lose weight, my audience has had more weight loss success than I have.It's Not You - It's MeConsequently, I'm starting to lose my passion for producing the show. I'm running out of things to talk about. This doesn't mean I don't appreciate you listening, but I'm just bring honest, that some of the thrills of doing the show are depleting.New Hosts on the HorizonI'm looking into some new people to co-host and eventually take over the show. It's very early, and admittedly for a guy who is saying "it's taking too much time" to produce the podcast, it doesn't make much sense to turn this into "logical idol." I mean, let's state the obvious. This isn't Jeopardy looking for a new host.I'll keep you in the loop as I move forward.

Weigh in:In my last episode, I was up to 235. This episode as I end July, I'm at 232.96. Part of this success was based on a few simple practices. BECOME A LOGICAL LOSERIf you need moral support, and bonus inspiration, become a logical loser at www.logicallosers.comWhy Weight Loss is HardIn listening to Mel Robbins, Who is the author of the book The 5 Second Rule: Transform Your Life, Work, and Confidence with Everyday Courage (get the audiobook for free) she brought up something that is so simple, and yet makes so much sense. Why is doing all the things that lead to weight loss hard? You know things liked:Giving up SweetsAlcoholExercisingGetting up earlyTrying new foodsGiving up soft drinksWe all know this stuff. We know we need to make lifestyle changes and not just jump on the latest fad diet. Are you ready? WE DON'T WANT TO DO THOSE THINGS. Does that make sense doesn't it? We want to be healthy. We want to love longer and avoid pain as long as we don't have to do anything we don't want to do. Do You Rember When Your Parents Were a Pain In Your Butt?They said things like:Put your dishes in the dishwasherClean your roomMake your bedBe home at a certain timeGo to bed (little ones love this)Take out the trashSave Your moneyWhy did they tell us these things over and over and over? BECAUSE WE DIDN'T WANT TO DO THEMThe Mel Robbins 5 Minute RuleMel says our brain has two sides. One is autopilot and the other is an emergency brake. We go through life doing those same things over and over. When we try something new, our brain gives us about 5 seconds to take action before it will slam on the emergency brake and stop us from trying something new. Mel suggests we do a countdown as we say out loud 5, 4, 3 ,2, 1 and then we take action. For me, while it doesn't work 100% of the time, it does work the majority of the time. KEEP LOOKINGI have also identified the lie is, "I don't have time." I started walking 2 miles a night. I didn't think I had time. I started taking different paths around the neighborhood until I found one that was mainly flat with a few hills. I do it somewhere between 7-8 pm to start. If I'm enjoying myself I might take a different path. The hardest part? Putting on my shoes. For me, walking isn't hard. GETTING OUT OF BEDIn the morning this is one thing I struggle with. Doing the countdown, or just being my own parent, I've been getting out of bed and riding my exercise bike. I don't always use one of their built in programs, but I continuing to build that habit of getting out of bed and exercising. Something I plan on doing as I now return to the road for my job.

WEIGH-INI'm up a touch (235.9). What is upsetting is before the July 4th holiday I was actually down to 233. Time to refocus, and for me, I'm being "active" but not "exercising." AMAZON HALO GETS A NEW FEATUREThe Amazon Halo (their version of a fitbit) has announced a  new feature where using your camera on your it puts you through a test and provides you with a movement score. If you do "not so good" it provides exercises for you to get back in shape. I plan on doing this as I realize the older I get the more putting on my shoes feels like an Olympic event. The Halo is $99, and comes with six months of membership. Then it's only $4/month (much cheaper than apple). More informationGRANDMA IS BUSTEDI was watching (I think) 90-day fiance. A woman who was overweight said she didn't know why she was fat. She told her grandchildren she was going to go get weight loss surgery. The children then let the camera crew know Grandma eats LOTS AND LOTS of sweets. If you're not sure why you're gaining weight and you have a six-year-old in the house, ask them. They will tell you with no filter. SMALL CHANGES LEAD TO BIG WEIGHT LOSSI was a story about Dan who had started a business, got married and had two children in a short amount of time. He had also moved (in case he needed more stress). With the birth of his children, Dan knew he had to make some changes. He cut down on carbs and sugary snacks. He looked and added food that was nutritional. He got used to being slightly hungry and if he needed a snack he made it a healthy won. He focused both on strength training and cardio. It took some time to lose the weight, but in the end, his health helps him handle the stress better. He was sleeping better. He did this without ALL OR NOTHING thinking, and just started heating healthy choices and exercising more. He lost 75 lbs and looks and feels much better.Keep in mind, it takes time to start reversing the years of abuse we have put into our bodies, but we can do it. BECOME A LOGICAL LOSER AND KEEP THE SHOW GOINGGo to www.logicallosers.com and get additional content, accountability partners and more.

Today I talk about a way to be honest with yourself along with a new protein drink I'm trying and my first steps with a new rowing machine. WEIGH-INIn the last episode, I was 235.7, and in this episode, I'm at 235.2. While I would appreciate a larger number, I am grateful to be going in the right direction.SAY YOUR MEALS OUTLOUDIn the past, I've been in some weird health-related situations. When I said, "OK, I'm in my 50's, I have a tightness in my chest, and I'm having a hard time taking a deep breath" hear those words out loud inspired me to go to the hospital. When you hear yourself say, "I could drink some Huel right now and it will tie me over until dinner, or I can catch some hamburgers in the dive-thru, it can make your choices a little more easy to see (hear) which one is the better choice. You may hear it in your head, but hearing the words come out of your mouth can be more powerful and inspire you to make a better choice. HUEL?Huel is "Human Fuel." It's not just a protein drink, it is not "Diet Food" as they put it "It's Food-food." Indeed it is as one shake will come in at 400 calories. Huel can help you with weight management. But unlike diet shakes and simple protein powders, Huel is made with ingredients like oats, rice, peas, coconut and flaxseed. As in, real food. So you fuel your body with what it wants: a balanced macro-split featuring 27 essential vitamins and minerals.It sounds expensive. My first order was $72 (as you have to buy two bags). However, that is 34 servings which comes out to $1.94. I bought the vanilla and chocolate bags and I like both versions. Even though I mix it with water (not milk) it comes out pretty thick. I find them filling and tasty (not so tasty that you want second, but not something you have to force down). As it's getting hotter out, cooking inside can make life miserable (even with air conditioning) this can be a quick meal if you're on the go, an easy breakfast, and it comes with a pretty cool shaker that is easy to use, and easy to clean. If you want to try it, you get 15 off first order at www.logicalloss.com/huel My First Impressions With a Rowing MachineAfter going down many a rabbit hole on YouTube, I was looking for either a Sunny Health & Fitness Phantom Hydro Water Rowing Machine - SF-RW5910 ($599), and another "top of the line" rower was the Century 2 Model D (Rowerg) which now goes for $1200. That's a bit nuts. I started watching ebay, and a friend of mine told me to watch Facebook Marketplace. I started checking Facebook Marketplace more and more (and liked the idea of searching for things in my neighborhood. Sure enough, I found someone near me selling a brand new Century 2 Model D for $400 off the price of a new one (even more if you tag on shipping, accessories). It was still very impressive. I knew what I was getting into. One video pointed out that, unlike another exercise where you can kind of multitask, you need to focus while rowing (and it can be boring). The manual said to start slow with 5-minute workouts (which I did) I eventually increased and tried this exercise video to start as a beginner. So far I'm happy, and I'm already feeling my upper body start to benefit. I'm going at a pace (slower than suggested or I'd kill myself - and that's fine). If you're looking for used equipment you might check out Facebook Marketplace.JOIN THE LOGICAL LOSERSNeed some accountability? Someone, to help support you and brainstorm ideas to help you lose weight? Go to www.logicallosers.com and join others trying to lose weight.

WEIGH INWeigh In: 235.7 (down from from 237)Today we are looking at Sugar. Depending on who you read the recommended amount of Sugar is25g for women38 g for men.According to this video she said the world health recommends 50g or less with a goal of 25 g. (four grams of sugar is 1 teaspoon of sugar).This is not so much the sugar that comes in food, but the sugar that is added.Some associations say 10 g per day. The bottom line is, if you're listening to this podcast my guess is you're getting more sugar than you need (I know I am and in June I'm going to purposely try to cut back).The fun thing about sugar is it has 60 NAMES (WTF?!?!). see http://sugarscience.ucsf.edu/hidden-in-plain-sight/#.YLVHS6hKiUk (right-hand side column)Become a Logical LoserDo you get value out of this podcast? Join the Logical Losers accountability club at www.logicallosers.com and find the support you've been looking for.Check Out Our Favorite Fitness/Weight Loss ResourcesI've assembled some of my favorite tools and resources in one place. seehttps://www.logicalloss.com/p/resources/Steps to Take:Read the label and avoid sugar, syrup, or things that end in "Rose (like fructose)Eat more protein with meals to keep you full and avoid cravings.Soda and other drinks are often a huge culprit (the 8 oz can of mountain dew has 25 g of sugar.Don't worry about sugar that comes in fruits as they also have fiber and nutrients. This is more about added sugar.Don't swap natural sugar for a sweetener as those often are not healthy.Realize cutting down sugar (cause it's in EVERYTHING) is very hard.If you eat some birthday cake, don't punish yourself. Enjoy the occasional piece of cake and get back to focusing on good options.BOTTOM LINEThe bottom line is that it’s not as simple as “all carbs or all sugars are evil”.By following some simple rules, you can include some sweetness in your life in a healthful way:Satisfy your sweet tooth with fruits (and sweet veggies). Their high content of fiber, water, and other nutrients, makes them a net win.Avoid sugar-sweetened beverages and liquid sugars, because they ‘whack’ your system hard and fast, and can fuel overeating.Avoid refined grains, as they cause your blood sugar to spike even more than pure sugar!Moderation, moderation, moderation. The dose (and context) make the toxin!SOURCES8 Ways Food Companies Hide the Sugar Content of Foodshttps://www.healthline.com/nutrition/8-ways-sugar-is-hidden#TOC_TITLE_HDR_211 foods that have more sugar than you thinkhttps://www.cnet.com/health/nutrition/foods-that-are-surprisingly-high-in-sugar/How Much is Too Much Videohttps://youtu.be/F-qWz1TZdIc

Today I bring on Michael Merlino from https://www.inflightrunning.com/ who joined the School of Podcasting who is has been a fitness trainer for 23 years. WEIGH INI'm down 1.3 lb.TOPICS COVERED04:39 3 Main Components of Fitness10:00 When Dave Overdid it11:41 Full Body Vs Split Body Workouts13:24 Studies on Getting Hurt14:21 Females Who Are Worried About Bulking Up16:56 How Important is Tracking Workouts?18:50 Nutrition Insights23:33 Client StoryHere is an App that makes it easy to do HIIT.APPLEhttps://apps.apple.com/us/app/seconds-pro-interval-timer/id363978811 GOOGLEhttps://play.google.com/store/apps/details?id=com.runloop.seconds.free&hl=en_US Here is a tutorial on easy to Seconds Interval trainerhttps://youtu.be/DVN5Jn6yZUk Thanks so much for being a patron. I deeply appreciate it.Check out our Resources Section For Our Dealshttps://www.logicalloss.com/p/resources/Help Support the Show Atwww.logicalloss.com/store for a one-time donationor join our accountability club atwww.logicallosers.com

Will Smith is going to document losing his "Dad bod" (a big belly) on YouTube. He didn't say how. When I asked uncle Google how to lose a Dad bod here are some tips from the top results:Lose Cardio and Do More Weight TrainingYou can get the benefits of cardio by doing HIIT like a weight lifting circuit trainingGet a Scale that shows weight and body fat. See the resources page. This way you can measure more than one level of fitness.Eat protein and veggies for breakfastDitch the booze and SodaDrink plenty of waterGet plenty of sleepTake Vitamin DInteresting InsightsChili is the ultimate dad bod buster thanks to its mix of vitamins, minerals, protein and, especially, its beans. Think of every bean as a little weight-loss pill. One American Journal of Clinical Nutrition study found that people who ate ¾ cup of beans daily weighed 6.6 pounds less than those who didn't even though the bean eaters consumed, on average, 199 calories more per day.Researchers at the University of Utah monitored the metabolic rates of 10 adults as they drank varying amounts of water per day. In the study, those who drank either eight or twelve 8-ounce glasses of water a day had higher metabolic rates than those who had four. The scientists reported that you may burn 2 percent fewer calories if you're dehydrated. That may not sound like a lot, but a moderately active man will burn between 1700 and 2000 calories a day. A 2 percent drop means—which means between 34 and 50 calories a day, which means somewhere between 3.5 and 5 pounds per year.It's been a good run with Dave, but now it's time to start getting to bed earlier. A study in Finland looked at sets of identical twins and discovered that in each set of siblings, the twin who slept less had more visceral fat. Sources:LifehackerEatThis.comFitness19I Bought a Massage GunI bought a Bob and Brad massage Gun. Why? Because I had seriously sore muscles (my legs) after jumping into the deep end too quickly. I thought this might help. I tried what looked like a bumpy rolling pin, and it didn't seem to help.Using the Massage gun seemed to help my legs. I didn't use it one night and used the other. Keep in mind this didn't eliminate sore muscles, but it did reduce the amount of soreness. The unit is super quiet and easy to swap heads. I like the one that is someone like a shock absorber. A couple of things to keep in mind:Read the directionsDo not put use this on your neck/spineIf it hurts (in an OW! kind of way) stop doing that. At Amazon is has 820 ratings with an overall score of five stars. Bob and Brad are physical therapists.

Weigh In I'm sad to report that I'm up 1 lb and I'm at 235.Resistance Bands HurdlesI bought a Hyfit resistance band set. It's high-tech portable, and kind of geeky. It needs a door that opens out. All of the doors on my bedrooms open out (not in). I also noticed that to work all of your muscles you will need to work different muscles you will need to move the location of any door anchors. What I did was bought multiple door anchors and used a closet that I don't need to get into too often. I have one on the top and bottom and one in the middle. If you're new to resistance bands this has a set of bands and the door anchors I mentioned built-in.The last thing I bought was a good old-fashioned door stop. By adding three-door anchors and the doorstop, I think I've got a working system. As always be careful and contact a doctor before doing any exercise. Fit After FiftyI purchased a package from Fit After 50. Seems a little gimmicky, but I'm going to give it a shot

Vitamin D is a nutrient that your body produces when you are exposed to sunlight. It is also found in food, including fish and eggs. You might be wondering if you need Vitamin D in your diet because of the COVD (Climate Change). There have been many cases where people were deficient due to lack of exposure to the sun. In this blog post we will talk about what Vitamin D does for your body, how much do you need, and if it's possible to take too much?Weigh-InI am down a smidge to 234.5. I've removed cereal from my house (as I can't eat "just one bowl") and I'm slowly eating less meat after looking into a more plant-based lifestyle.What is All This Talk About Vitamin D?Vitamin D DeficiencyMuch of this information is from this website In the United States, 41.6% of the total population is deficient. The symptoms of a Vitamin D deficiency are not always as easy to identify, especially if you're out in the sun. Many people live healthy lives without experiencing problems from this condition, but for some, it could mean loss of joint function or issues with muscle growth and recovery time.The most well-known symptom of vitamin D deficiency is rickets, a bone disease common in children in developing countries. Rickets has been mostly eliminated from Western countries because of the fortification of some foods with vitamin D.Deficiency is also linked to osteoporosis, reduced mineral density, and increased risk of falls and fractures in older adults.What’s more, studies indicate that people with low vitamin D levels have a much greater risk of heart disease, diabetes (types 1 and 2), cancer, dementia, and autoimmune diseases like multiple sclerosis.Finally, vitamin D deficiency is linked to a reduced life expectancy.Two Types of Vitamin DTwo main dietary forms existVitamin D3 (cholecalciferol). Found in some animal foods, like fatty fish and egg yolks.Vitamin D2 (ergocalciferol). Found in some plants, mushrooms, and yeasts.Of the two, D3 (cholecalciferol) seems to be almost twice as effective at increasing blood levels of vitamin D as D2.Benefits of Vitamin DReduced risk of osteoporosis, falls, and fractures.Better strength. Vitamin D can increase physical strength in both upper and lower limbs.Cancer prevention. Vitamin D may help prevent cancer. One study noted that 1,100 IU per day — alongside calcium — reduced cancer risk by 60%Depression management. Studies show that vitamin D may ease symptoms in people with clinical depression.Reduced risk of type 1 diabetes.Improved mortality. Some studies suggest that vitamin D reduces people’s risk of dying during the study periods, indicating that it may help you live longerHowever, many of these results are preliminary. According to a recent review, more evidence is necessary to confirm many of these benefitsHow Much Should I take?This seems to be up to debate.400 IU (10 mcg): infants, 0–12 months600 IU (15 mcg): children and adults, 1–70 years old800 IU (20 mcg): older adults and pregnant or breastfeeding womenAlthough adequacy is measured at 20 ng/ml, many health experts believe that people should aim for blood levels higher than 30 ng/ml for optimal health and disease preventionAccording to the U.S. National Academy of Medicine, the safe upper limit is 4,000 IU. This is interesting as many manufacturers are selling pills there the dose is 5000 IU.It May Need Other Nutrients to WorkSome researchers claim that fat-soluble vitamins work together and that it’s crucial to optimize your vitamin A and K intake while supplementing with vitamin D3.This is especially important for vitamin K2, another fat-soluble vitamin that most people don’t get enough of.Magnesium — another important mineral often lacking in the modern diet — may also be important for vitamin D function.What Happens if You Take Too Much?It is a myth that it is easy to overdose on vitamin D.Vitamin D toxicity is very rare and only happens if you take very high doses for extended periods.The main symptoms of toxicity include confusion, lack of concentration, drowsiness, depression, vomiting, abdominal pain, constipation, and high blood pressureWhere to Buy Vitamin D?In looking for sources, I found Amazon Elements which is Amazon now selling supplements. A bottle of Vitam D3 is 10.99 for 180 capsules if 5000IU vs Nature Made at 14.72 for the same bottle.Please remember, I'm not a doctor or a trainer. Please consult your logical doctor before taking supplements.

After noticing that I don't know any over-weight vegetarians. I've been thinking about moving to a more plant-based diet. Then I was approached by Oliver Mnakondo and I checked out some videos and I just noticed the heart of a servant. He really just wanted to help people feel better, and help your body (and throw away those medicationsHis Book is THE PLANT-BASED NUTRITION : HOW IT'S GOING TO CHANGE YOUR LIFE (WEIGHT LOSS,SPORTS,COOKBOOK,WELLNESS PLANT-BASED,WHOLEFOOD Book 1)It is also available on Audible. You can get it for free at http://logicalloss.com/freebookTOPICS:The Weigh InOliver Mankondo ConversationWhat about ProteinWhat Inspired Oliver to Stop Earing Meat?How Did Your Body React?Should I Go Cold Turkey?Do You Ever Crave Meat?Where Did You Find Recipes?Do You Crave Vegetarian Foods Now?What Inspired Oliver to Write the Book?What is Inside the Book?What Has Been the Biggest Surprise?What Other Medical Conditions Disappeared?What is At His Website?Different Varieties of VegetarianismTesting the WatersGet More Information at Oliver's website http://oliviermankondospeaks.com/Become a Logical Loser and Join the Accountability Clubwww.logicallosers.com

Stu Schaefer has been helping people transform their bodies - and lives - for the last 20 years. He is an expert at resetting a person's body and putting them into a Thermogenic state so they burn fat automatically. He's the author of Lifetime Physique and The Novo Method. And he has been featured on radio and TV all over the country.Today he shares three tips to help your body into a state to promote Termogenic Weight-LossTopics include:What is The Thermogenic StateThe Current Fad: The High Fat DietTip 1 Eat BreakfastThe Bell CurveNight Time Snacking Isn't HealthyEat It Tomorrow For LunchBattling CravingsWhole Food SupplementProteins At Every MealMultiple Meals a DayFasting and Your MetabolismGift for ListenersFREE GIFTS FROM STUBonus 1: The Metabolism QuizAre You Causing Your Body To Store Fat And Burn Muscle? You'll Find Out Once You Take The Quiz!Bonus 2: The Thermogenic Weight-Loss BLUEPRINTDiscover The Proven System That I Use... And All My Clients Use... Because It Flat Out Works!You'll Learn How Easy It Can Be To Lose 5 Pounds In The Next 14 Days!Go to https://stuschaefer.com/logicalSUPPORT THE SHOWBecome a Logical Loser and join our accountability club!www.logicallosers.com

My Weigh InIn my last episode, I was 233. I'm up to 234. I was doing better. In January I completed my goals 50.4%. I February I got that up to 61.4% but as you can see there is room for improvement. Currently, I'm at 54% for March so I need to get my butt in gear.Clay Groves Has Lost 19 lbs in Three MonthsClay is the Chief Fish Nerd at www.fishnerds.com he is one of my favorite people in podcasting and is nice enough to share what is working for him.Clay chose to do one thing a month.He has his treadmill set to10 on the incline.January was to get on the treadmillFebruary was his diet.He treated his health like he was an addict.How to fight the SNEMarch he added weight liftingFat wants fat - why it's hard to lose weight when you were fat.Have Bad Minutes - not bad DaysUnderstanding your Emotions and OvereatingDave signed up at Better HelpKinky FishBecome a Logical Loser and Support the Showwww.logicallosers.com

Today I talk about the SECOND voice in my head, and we talk with Dan Strik VP of Hyfit Gear (a new very cool piece of technology that is making people rethink what a portable home gym can be)WEIGH INHey, I'm actually down (last episode I was 234.03 and now I'm 233. As I mentioned in the Facebook group, you do have a GOOD VOICE that is cheering you on and the more you listen to that voice the louder it gets. I've been doing more exercise and hitting my goals, and consequently, the scale has been my friend. What is HyFit Gear? Check out this Video It's like resistance bands on steroids (and you only need ONE band). I actually ordered this and bought the deal where you get TWO YEARS of their app (you pay an extra $10 to save $180 seems like a no brainer)You can actually get started for $0 and then pay $15 for 12 months. I understand that more muscle = more calorie burning. I rearranged my "home gym" and the Total Gym takes up a TON of room (and NO, I'm not going to set it up and tear it down). 

Socrates said, "An unexamined life is not worth living." With January in the books, what did you learn about yourself?I set six daily goals and with January in the books, I was successful 50.4% of the time. We all have to start someplace.80 oz of water 67%7 Hours of Sleep 67%Scale Went Down 58%Took a Multivitamin 54%30M of Exercise 42%1900 Calories 17%I started the month at 235.3 (a new record high for me) and I ended the month at 234.03. As I wanted to be 231, I was off from my goal, but I did lose (so it could be worse)Leave Yourself Some MarginI had a hard drive crash. So many times when I went to do something I had to start from scratch. In the end I'm getting my files back (4 TB of data thanks to Backblaze) but the 9 days without the files I need to operate really put a new level of stress on me that had me taking more trips to the kitchen. When I opened my Healthy Wage app, it let me know in very clear words, "I'm behind my goal." OK, we get that. That is over. Let's put it behind us and focus on what we can do to turn it around. So by looking at what I was doing right (and this meant tracking EVERYTHING that went in my mouth) and what I wasn't it was OBVIOUS that I need to focus on the calories going into my body. Not really a surprise, but the data smacked me in the head and got me to refocus. The Amazon Halo - More than a Tone of Voice DetectorI spoke about the Amazon Halo when it first came out. We all were interested in the "tone of voice detection" and that it took somewhat creepy 3D pictures of you and stated that it was super accurate in regards to body fat percentage. The device stated it was distraction-free, and consequently, I ignored it most of the time I ignored. This week I started to look at the exercise and labs and some of these were interesting. I like the guided "win won for the gipper" kind of talks on 10 minute walks (great for walking around the block). There are labs (goals) like "Drink a glass of water before every meal." The bad news is you need to keep the app in front of you (put it on the front screen of your phone). You can have it send notifications to your phone (but for me, those are easy to get lost in the sea of notifications). In the end, it is YOU who has to keep focused on your goals. The nice thing is these extra programs from different sources (like weight watchers, headspace, etc) are only $4 a month. That beats some of these other monthly fees for things like peleton, fit, apple. Mentioned In This EpisodeBackblaze Computer BackupAmazon Halo Fitness TrackerLogical Losers Accountability ClubLogical Weight Loss Resources

Become a Logical Loser and help support the show. If you get value from this show, share some of that value back with me in the form of a donation. I watched a movie titled, "Beyond Weight Loss." I liked it as it was agenda-free. It just presented some great facts and in the first 10 minutes, I learned my over-priced Almond Milk 75% Fat. MY NEW WATER JUGIt's HUGE but hopefully will keep me on track. I filled it up and had to put it on its side to fit in the fridge and it doesn't leak.5 steps to self-changeAwarenessContemplation how am I going to do thisKnowledgeActionSelf-accountability (habit) you want toCheck out the Movie on Amazon Prime 

It's that time of year again. If you're thinking, "Nah... resolutions are pointless." You might want to listen today as I spotlight 10 reasons we set ourselves up for failure.I personally started today (Sunday the 27th) filled with hope (and I share the "Stupid" thing I did to say goodbye to 20202).We think we read, we watch, but when it comes to action we don’t take enough action.Sometimes the reason is we set HUGE goals. After all, “Go big or go home,” is a common saying these days. Those huge goals can be intimidating and so we trigger negative thoughts in our heads as we start to think “We can’t do it.”If we do get past our negative thoughts we sometimes jump in with both feet and try to go from zero to 60 in record time. This leads to injury, burnout, and a pace that is not sustainable. We need to treat our weight loss like a marathon, not a sprint. Start with one step that you can accomplish then add another and another and help to make them habits.We have unrealistic expectations. I think we might feel this because we can gain weight easily, so it must be easy to lose it. IT’s not. In the same way getting pregnant can take very little time and kind of fun, but getting the baby out is a whole different story.We create a plan of doing things we hate. Sometimes we think we are doing the right thing by coming up with a plan filled with things we hate to do and the food we hate to eat. Then we wonder why it didn’t work. We have to get creative and come up with a plan that will work for us. There is a plan, we just need to find it. It’s not impossible. We just need to keep trying.We focus on the wrong things. Sometimes we get the cart before the horse. We focus on the scale (the results) instead of focusing on the steps that will result in the scale going down.We don’t track our progress. This results in us only focusing on how far we have to go which can be intimidating. When you track your progress you can see when things are working so you can do more of it.We try to do it alone. Studies have shown having an accountability partner can help. In the logical losers private Facebook group, we weigh-in every Wednesday. When you know you are expected to share your weight, you might think twice about that second helping. Support can also spur you to keep trying when things don’t go perfect. To hold myself accountable, I recently started a HealthyWage challenge of losing one pound a week for six months. If I’m successful, I’ll not only lose weight but earn some extra cash.You haven’t identified your why. We often make resolutions because it’s January. That’s not a great reason. For me, I’m not happy with my appearance. I’m single. If someday in the future I want to take my clothes off in front of another consenting adult, I have a lot of work to do. Currently, they would need to be blindfolded, and have the lights off. I also want to be around for my great-nieces and nephews.You’re not making your health a priority. This is me. It sounds so “DUH” but if I don’t keep my health, and my goals and my strategies front and center, I forget them and find myself doing all the things I KNOW will lead to more weight gain, and at best keep me at my current overweight self. If you’re saying, “I don’t have time” what you’re saying is it’s not a priority.We find time to brush our teeth, feed our kids, wash our clothes, we need to make ourselves a priority.Some tools to help you.Don’t overthink it. You have things like reminders, tasks, stopwatches, to nudge you when you need it.For tracking, I love cronometer. It’s cheaper than my fitnesspal, and I believe more accurate.For tracking your progress, check out the Streaks app (on iOs) or the Habit Share App which is for both Ios and Android, and allows you to share your habits with an accountability partner.Momentum Browser Plugin. https://momentumdash.com/ Keep your goals in front of you. Every time you open a new tab, your goal is in front of you. You can put in affirmations, link it to your Todoist account, and more. It even integrates with your Fitbit.If you love challenges, I mentioned HealthyWage where you can pick your goal and time to achieve it. You pledge money to inspire you. If you don’t achieve your goal, you pay. If you do achieve your goal, you get your money and additional money. Who doesn’t want to lose weight and get paid?If you want to challenge your friends there are tools like HealthyWage (although I’m not a fan of their lose 6% in 12 weeks types of setups as their 25% fee is a bit high for me). You can purchase my Weight Loss Competition Spreadsheet (similar to the biggest loser) for $10Affirmations can help you rewire your brain and lose your negative attitude. I know it sounds “woo-woo” and I thought that for years. I now use them, and any time I start to fail, I always notice I’m not doing my affirmations. I love the Think Up App (both iOs and Android). You can try it for free.If you need a “to do” list, I love todoist as you can have your todo list everywhere (phone, computer, tablet) and you can use it in your Gmail. Want to a reminder to email this person next week? It’s one click.If your resolutions include anything about Money, I love YNAB (You Need A Budget)In a nutshell:Make Your Resolutions Work by:Write down your goalsBreak a large goal into smaller achievable partsTrack your progress dailyMake it public (if that works for you)Create routines that support your goalsBe accountableI'm looking forward to 2021 and I'm currently fired up and ready to go.Want more resolution tips? See https://www.logicalloss.com/smart-resolutions-1/Become a Logical LoserAccountability partners at www.logicallosers.com

Weigh-in230 Lbs (up 1 lb from the last episode)After starting 75 hard, and completing 4 out of seven days I may have felt a bit dejected. This leads to some bad choices and heaven the weight gain. Meanwhile, I am starting to exercise more. Today is the first day of the week, and while I liked the idea behind 75 Hard, it seemed a bit too aggressive for me (which is somewhat the point). As I pointed out previously, I recently went through a move and many other things and just put my health on the back burner. In the end, what 75 Hard is about is pushing past that voice in your head that always finds excuses to allow you to make bad decisions (see above). What I’ve done is I decided to make my own contest. If you’re on an iPhone you can use the streaks app (https://habitshareapp.com/ ). Habitshare is an app for both Android and Ios and it allows you to share your goals with an accountability partner. https://habitshareapp.com/Here is another motivational tool https://www.stickk.com/Stikk nickname is logicalloss if you need someone to referee or as a recipient.Become a Biggest LoserNeed some extra support? More content? Accountability Partner? Come be with people just like you who are going through the same challenges as you. Join the Logical Losers at www.logicallosers.com

Today I cover a few topics such as Net Carb, Using a Lumen, and What is 75 Tough?WEIGH INIn my last episode I was 229, and after going up after Thanksgiving, I am back to 229 (so I'm the same). I am exercising more, and watching what I eat to I highly expect to be down next episode.Am I Burning Carbs or FatI've always viewed cards as kindling and fat is the "logs" of a fire. You need the kindling to start the fire, but to really stay warm you need to logs to catch fire. So you need both carbs and fat, but how do you know if you are burning carbs or fat?The Lumen Shows You What You're BurningI've been using this, and it takes all of five minutes to breath into the device in the morning, and it lets you know how you're doing, and what to do to achieve your goal. It somewhat looks like you are vaping.The device is scientifically proven to be accurate. It's not a toy, and previously this kind of test was only done at a medical facility and now you can do it at home. (right not there is a black Friday sale, and it rarely - if ever- goes on sale.When you adjust your diet to start burning fat more efficiently, you know you're heading it the right direction.For more information see www.logicalloss.com/lumen75 Tough - What Is it?75 Tough is a challenge from Andy Frisella where for 75 days you are required to:Read 10 pagesFollow a dietAbstain from alcohol or cheat mealsDrink 1 gallon of water (128 ounces)Take a progress picturePerform two 45 minute workoutsOne workout must be outside.You can also add your own personal items if you'd like.The program is designed to build the mental toughness and self-confidence that you will need to live your best life.When you sign up at www.75tough.com he will attempt to get your to buy his book for $20 (beware on Amazon people are trying to sell you counterfeit versions) and listen to his podcast (he is a bit of a "brah" for me. Then they want you to download his free app.I can say that so far I have not spent any money (I am going to buy the book) and I'm not receiving a bunch of spam.There is a voice in my head that laughs just thinking about doing this, but there is only way to know if you can do it. If you want to try go to www.75tough.comBecome a Logical Loser?If you want more motivation, accountability and/or want to support the show become a Logical Loser for $5/month at www.logicallosers.com

This week, I'm ready to buckle down and get back on track. I found an article that has me wanting to mix in weight training. WEIGH IN229.3 - I consider this my new starting weight. LIFTING WEIGHTS - HOW TO GET STARTEDAccording to an article on Yahoo, you can try doing full body exercises every other date. It's really important to give your body time to recuperate. You need to let your body repair itself. This time is when your muscles come back bigger. WHY?According to that article, "Numerous scientific studies show that regular strength training can be a huge benefit to your health long-term by improving cognitive function, emotional and mental well-being, and mobility by reducing muscle loss as you grow older."Keep in mind your muscles burn calories, and you naturally lose your muscle as you get older (yes, that does suck). The less muscles you have, the less calories you burn. The less calories you burn the more weight you may put on. HOW HARD DO YOU PUSH?For muscle definition, choose a weight that has you fatigued by the end of six to 12 repetitions. In general you want to push yourself to the point where you can't do any more. As always contact your doctor and be safe (have a spotter if you're using a bench and doing bench presses). Your muscles get bigger when you push them to the point where you can't do it. During the day off your body repairs your muscles, and actually comes back bigger. EVENTUALLY DO MOREAt some point the weight you are using will become easier, and that's when its time to increase one of the following:The number of sets, The number of Reps,Or you add more weight.People who do weight training on a regular basis reap the benefits years later. You may not like it now, buy your future self will thank you. SUPPORT THE SHOW BECOME A LOGICAL LOSERA private Facebook accountability group with additional information is at www.logicallosers.com Come join the conversations and enjoy "Motivation Monday" "Weigh In Wednesday" and more. www.logicallosers.com

Today I'm interviewing Meghan from seemeghanshrink.com who lost 240 lbs in 17 months.My Weigh InThe days of fast food are over as I'm up 2 lbs. My three month project of moving into a house is 98% done, so expect to see this number go down in the next episode (which should be much more regular).See Meghan ShrinkWhat an amazing story! Here are some key points.Meghan played football on the boys team.She use to eat out all the timeIntroduced to vegetables via seasoningHad that accountability of a partner (see logicallosers.com )Focused on the activates not the number on the scaleSet a small goal that she could accomplish on a daily basis.She used a journal (I use penzu.com)She rewrote those negative scripts in her head.She use supplements to give her a boost.Find out about her coaching, food ideas, instagram, and more atwww.seemeghanshrink.comBecome a Logical LoserLooking for a group of people to help support you and cheer you on! Check out www.logicallosers.com You get bonus content, and you help support the show.

WEIGH INI talk about this today. I'm going up and down on a somewhat regular basis, but the end result is I'm pretty much staying around 227.NEW FITBIT SENSEIn this episode I mention where the heck I've been, and what has caught my eye. The new Fitbit Sense which now has Amazon Alexa, or Google Assistant built into the Watch. It also can measure your oxygen blood status (like the new Apple iWatch). In addition to the Alexa and Google assistants, they added a feature that helps track how stressed you are. From their website:The new EDA sensor on Fitbit Sense measures electrodermal activity responses. Using the EDA Scan app, place your palm over the face of the device to detect small electrical changes in the sweat level of your skin. Measuring your EDA responses can help you understand your body’s response to stressors and help you manage your stress. You can do a quick EDA Scan session on device to see your responses, or pair it with guided mindfulness sessions in the Fitbit app to see how your body responds during meditation or relaxation. At the end of your session, you will see an EDA response graph on-device and in the mobile app to gauge your progress over time and reflect on how you feel emotionally.While I love the way technology can help track our ups and downs, and inspire us to push ourselves outside of our comfort zone, I sometimes wonder, "Do I need an app to let me know that I'm rested? Stressed? They may find things I can't see. I'm just not sure these extra features are worth the hundreds of dollars (more) than something like the smartwatch from Fittrack.I will admit that the thought of having Alexa and Google on the watch made me go, "oooh," we should all remember that if you have your phone with you (and c'mon, when was the last time you were without your phone?) you can talk to "Lexy" or Google, so don't get too excited about a feature you already have. I COULD HAVE BEEN LOSING WEIGHTAs a logical loser you know I've been in a long three phase project of moving. As I approach phase three, and I see (via my trackers) the activity I've done, I could've used this time to lose weight. Who knew cleaning baseboards or painting burned so many calories? I know my legs, my thumb, and other parts of my body sure felt it. Had I taken just a little bit of time I could've been eating healthier meals for dinner. By eating healthy breakfasts, and lunch, this resulted in my basically going up and down, but more or less staying the same. Tonight after I got done doing some work on the house I went out and took a brisk walk for 25 minutes. The world did not come to an end. I still completed everything I wanted to. While we are all busy, maybe we are not as "24/7 busy" as we think we are. DON'T PRACTICE DOING THE BAD STUFFSo while I didn't completely ignore my weight loss efforts, I took my "foot of the gas" without putting it on the break. By doing this, you then have to take the step of "pushing down on the gas pedal" and depending on how long you've been coasting, the harder, or stranger, that step may feel. Keep your foot on the gas.BUY CANDY YOU DON'T LIKEWith Halloween candy now out earlier and earlier, don't fall for it. If you buy it early, this means you can eat it early and then have to buy MORE just to feed the neighborhood kids (IF they are having trick or treat with COVID in your neighborhood). Do you have a candy you hate? (I had to think about it, but butterfingers were never my favorite), maybe that is the best treat for the kids to help you avoid "trying just one." MENTIONED IN THIS EPISODEFitbit SenseFitbit Verse 3Fittrack AtriaBECOME A LOGICAL LOSERCome experience motivation Monday and weigh-in Wednesday along with a community of other people who are just like you. Its a support group, and accountability team all in one. Check it out at www.logicallosers.com

Apple came out with version six of their watch with a new feature of measuring your blood oxygen level. Do we need this?What is it?It measures how much oxygen is in your blood.What Happens If We Have Lox Oxygen Levels?Low levels may be the result of a lung disease such as severe COPD that inhibits oxygen flow, or it could indicate there is carbon monoxide in the air, which the body will mistakenly use to replace oxygen.It can be symptoms of:Having a low blood oxygen level (hypoxemia) can present a number of problems. Symptoms can include a blue tint to the lips, skin or fingernails, chest pains, confusion, coughing, disorientation, headache, rapid heartbeat, shortness of breath and wheezing. Many of these signs of hypoxemia can also be symptoms of COPD and other pulmonary issues, so it is essential that if you struggle with breathing or heart problems, you pay close attention to your symptoms. Any increase may mean that you are not getting sufficient oxygen.Conclusion - Not So Fast:Yes, it is new and shiny. A new feature that could be helpful to track your health especially if you have lung issues, or sleep issues. It can raise a red flag. The $400 price is a bit much, but let me know explain why.Aura RingAfter saving for over a year I bought an Aura ring for $300. This is great for tracking your steps, temperature, and sleep. The addition of temperature and something you can wear while you sleep (as the battery lasts long) its pretty cool. But not so fast. I already have an Apple watch, and for me, I didn't really gain much except the better sleep tracking and temperature. I did have a bit of buyers remorse. Not because its a bad gadet, but you don't get much if you already have an Apple watch, or even a Fit bit. There is even a more inexpensive optionI was looking for budget gadgets and alternatives to the Apple watch or Fitbit (as all of these are getting expensive). I found a great tool called the Fittrack Atria. Forget the daily recharge with a 7+ day battery life to not miss a single thing! All-new FitTrack Atria will start tracking your sleep, heart rate, breathing along with receiving all of your notifications from your phone. There are 7 Exercise Modes to make sure you’re getting the right information.If you use the link www.logicalloss.com/fittrack you save an additional 25% discount. All-day trackingGet text message, calendar remindersSleep trackingHeart Rate Tracking120,000 Happy Customers The best part $129, now on sale $99. The new Apple watch is $399. The "scaled down" version is $329. The Fittrack Atria is on sales for $99. The Fittrack, Smart Body BMI Scale is also $89.95 (a Withings scale is $95 ) FitTrack scales are a simple and effective solution to stay motivated. Measure, track, and trend your body vitals over time with 17 Health Measurements at the comfort of your fingertips. I'm impressed with their features and pricing. I don't have any of these items, and may not order them (as I have enough gadgets). If you have one (or order one), let me know as I'd love some first-hand insights.Become a Logical LoserThe private accountability group where you get Motivation Monday, Weigh-in Wednesday, and more. see www.logicallosers.com

You've heard me talk about the book Chasing Cupcakes, well today I HAVE THE AUTHOR and she does not disappoint. Elizabeth Benten just has this non-nonsense way of explaining things that is like "Tough Love" with a layer of icing to make it a little sweeter (but still have you saying, "Oh yeah, that makes sense). We talk about:Dealing with childhood obesityFinding trustworthy information (or should you)Dealing with your past (and how to move past it)How she found the persistence to lose 150 lbs. I really, really, love her book Chasing Cupcakes and if you want to hear her read it for freego to www.logicalloss.com/freebook to get it on Audible. Also check out her website www.primalpotential.com where you can:Find her podcastClasses on Nutrition, Barrier Breaking, Daily Mindset Upgrades, or hire her as your coach. Check out her before and after pictures athttps://primalpotential.com/about/ (scroll down to see them)Dave's Weigh InI'm struggling to find time to exercise and lying to myself that picking up moving boxes (keeps me active) is the same as exercise. It's not the same thing. Consequently, I'm up to 227 from 225. Join Our Private Accountability ClubWe have motivation Monday, Weigh In Wednesday, and more. It's only $5/month (17 cents a day!) go to www.logicallosers.com Mentioned In This Episode Chasing Cupcakes - on AmazonGet it for free on AudibleElizabeth's Website http://www.primalpotential.com/The Logical Loser's Accountability Club

Today I share where I've been (Moving). It's not fun.WEIGH INIn the meantime I had gained some weight, and the good news I lost it and I'm back to 225WHEN YOU SAY YES...Right now I have so much stuff on my plate it is not leaving any margin. This is not a good plan. This is somewhat obvious, but in case you didn't notice.When you're time is booked 24/7, when you say YES to another thing, it means you are saying NO to something else. For me this meant my exercise time went away, and consequently the weight cam back on. Bummer. I realized this, and adjusted my eating a bit, and took my situation (Moving) and turned it into exercise (you can burn calories cleaning).I know right now in a pandemic thing and priorities are all screwed up, but never forget that if you're booked solid and say yes to something, you're going to have to say no to something else.There are only 24 hours in the day.JUMPING ROPE GOES HIGH TECHYou can get a really nice jump rope for a reasonable price.They now make Jump Ropes with countersThen I heard about Smart Jump Ropes.Smart Rope Rookie: An App-Connected Jump Rope that Motivates You to Jump to New HeightsSmartRope Rookie, or just Rookie for short, is a true and improved fitness experience like never before. The smooth and easy handling of this jump rope makes your next cardio workout a pure breeze. Far from being a simple jump rope, the Rookie connects to the free SmartRope app, which tracks your workout stats, exercise progress and lets you challenge others to a jump rope competition. The Rookie is the future of connected fitness in both your hands!SmartRope app is our app that connects to the Smart Rope Rookie, which receives and relays your workout information in real time. The information provided through the app creates an “anytime, anywhere” fitness experience. The SmartRope app is available on Android or iOS devices, as well as fitness wearables!Jumping rope is a workout that can be done virtually everywhere. Think of all the reasons we don’t work out - it’s raining, we’re too busy today, we don’t want to add yet another monthly expense to the budget. If you have a few square feet and a few minutes, you can have an incredibly rewarding cardio workout, at work, at home, or anywhere else. Combined with the advanced technology of the SmartRope app your workout, and body, can only improve!If you love competition, gamification, stats, and tracking.. you'll love thisLogical LosersIf you're looking for some accountability, some more motivation then check out the Logical Losers Accountability Club at www.logicallosers.com

Looking for an accountability partner as well additional motivation? Check out the Logical Losers Club at www.logicallosers.comHere are the 10 Unhelpful Thinking Styles1. Mental Filter: 2. Jumping to Conclusions: 3. Personalization: 4. Black and White Thinking: 5. Catastrophising: . 6. Overgeneralizing: 7. Shoulding and Musting:.8. Labeling: 9. Magnification and Minimization: 10. Emotional Reasoning:

Today I have the product manager of Cronometer which is my new favorite app for tracking my food. Here is why:Recipes: You can use these ingredients to create a dish, but you can also group food together. Tired of adding both the milk and the protein powder? Same them under a recipe and add the recipe and they are both added to your diary.Accuracy: They have PEOPLE check the labels if you find a food that is not in their HUGE database. EASY: If you find a food not listed, take a picture of the data label, and the app "reads" it and enters the information into your custom food for you.Less Expensive: There is a free version (if you don't mind ads) but if you want to go pro its cheaper than MyFitness Pal.Check Our CronometerCheck it out at www.logicalloss.com/foodtracking Thanks to Maria for the review in Apple Podcasts. If you want more content become one of the Logical Losers our private Facebook group and accountability club at www.logicallosers.comNow go make good choices!

If you are a regular Logical Weigh Loss listener you can skip this episode. On 7/14 for about seven minutes I accidentally redirected my School of Podcasting show to look at the Logical Weight Loss podcast feed. If you're looking for the School of Podcasting your phone updated during that seven minute period. Please search for the School of Podcasting and re-subscribe to the show to continue to receive episodes in the future. My apologies for the hassle you can go to www.schoolofpodcasting.com/subscribe for links if you need them.This is why you don't do important feed stuff five minutes before you go to bed...Dave Jackson 2018 Hall of Fame InducteePodcast Consultant, Speaker, Author www.schoolofpodcasting.com Follow me on Apple or Android text " sop " to 31996

I am again inspired by the book Chasing Cupcakes. It's one of my favorite books. It had a really good part about setting expectations and pushing one when you want to quit.July 4th Set My BackThere was pie and a 3 lb weight gain. I was like, "WHAY?!?" but there it was. This undid about two weeks worth of focusing on weight loss. All gone in one day. It seems weight loss is so hard.Think of Weight Loss Like a BankHow do you save money? One dollar at a time. There is an article that explains taking a penny that doubles every day or a million dollars now. You want to take the penny. (see article) .You don't wake up some day and go "Wow, I'm rich." You've worked at it over time, and made good choices.In the same way one workout does not make you fit. One healthy meal does not mean you're going to drop lbs tomorrow. You are putting deposits into the bank of fitness and over time with consistent deposits, that compound over time (improving your muscles which burn more calories) eventually you will wake up and go, "Hey who is that in the mirror?"Don't Quit on a Bad DayI heard this from three different sources this week, so I knew I had to include it in the podcast. Don't quit on a bad day (I heard this in the book Chasing Cupcakes as well as from a friend.) Instead of quitting on a bad day, wait until a good day when you are in a better frame of mind (and also are less likely to quit).Focus on your next choice, and make it a good one.First Impression of the LumenThere is a say you can't manage what you don't track. There is a device that can now measure your metabolism by analyzing your breath. It's called the Lumen.I just started using it this week. I love how well it is put together and packaged. It's super easy to use, and the app (both android and iOs) walks you through using the device and explaining your results.The device is based on proven science and by breathing into the device it measures if you're burning more carbs or fat.I love how focused they are on delivering accurate data so you can make informed choices. I'm looking forward to using it going forward to see what I can learn. see www.logicalloss.com/lumen

I'm listening to the book Chasing Cupcakes by Elizabeth Benton and it's a really good book. If you find yourself starring at the fridge when you're not hungry, this book is for you. WEIGH-INI'm proud to announce that I'm down to 227 (1 lb since my last episode). WORDS MATTERIf you are somewhere where you can write, start a list of all the things you think you CAN'T do, and then start a list of things you CAN do. If you're like me, the CAN'T far exceeds the cans. We just love to beat ourselves up. We're good at it as we practice all the time. Elizabeth makes a great point in her book. If words don't matter (as we often blow off our self deprecating humor) then go in and write "YOU SUCK" on the mirror before your kids get up so they see it EVERY DAY. NOBODY would do that to their kid, but yet we say all sorts of negative things to ourselves EVERY DAY. Elizabeth says we need to quit listening to ourselves and instead start talking to ourselves. Over the years I've gone from thinking affirmations are "Woo-woo" to "I think these are helping" and with this example, I TOTALLY GET why affirmations work. If you're new to Audible you can get the book FOR FREE. If you don't like it return it. If you like it but don't want a subscription, cancel and keep the book. MORE INFORMATIONI'm a big fan of the ThinkUp App (for both iOs and Android) WHY THOUGHTS ARE SO IMPORTANTThoughts Drive ChoicesChoices repeated turn into HabitsYour habits create ResultsYour results inform your beliefsYour beliefs generate more of the thoughts that drive choices, that drive habits, that drive results that drive beliefs.Thought: "I have no will power."Choice: You eat when you're not hungryHabit: Eating at all hours of the day (hungry or not)Result: Weight gain, self-loathing. That loathing leads to more negative thoughts. QUIT LISTENING TO YOURSELF AND START TALKING TO YOURSELFWhen you start to recognize those negative thoughts, talk back to them, and you will slowly change those negative thoughts. I'm a big fan of the ThinkUp App (for both iOs and Android) Logical Losers Get 25 Weight Loss AffirmationsBecome a Logical Loser by going to www.logicallosers.com and get a safe support group 9on Facebook) that helps hold us accountable. Be around people like you going through the same struggles. Be part of motivation Mondays. Weigh-in Wednesdays. Thankful Thursday and more items to help keep you on track.It's only $5 a month and keeps the show going. See www.logicallosers.com 

Today I talk about coming back from a "Health Hissy Fit." It sure looks like I know what my winning combination is, and yet here I am two weeks later and I'm at the weight I was two weeks ago.  I did gain some weight, and so I lost some weight to get back to where I started.  Hissy Fits are a bad idea. I don't recommend.  PERSISTENCE I found some great quotes about persistence:   “Success is stumbling from failure to failure with no loss of enthusiasm.” ― Winston S. Churchill   “Do not fear failure but rather fear not trying.” ― Roy T. Bennett, The Light in the Heart   “The three great essentials to achieve anything worthwhile are, first, hard work; second, stick-to-itiveness; third, common sense.” ― Thomas A. Edison   “Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan Press On! has solved and always will solve the problems of the human race.” ― Calvin Coolidge NEW WALKING APP If you love stats then you will love Walkmeter (they also have apps for bike riding and running). see  https://abvio.com/  I love that I can have what appears to be a speedometer which makes it easy to see if my heart rate is where I want it to be (I realize I could just start the heart rate app). The app is $10/year. I love stats.  BECOME A LOGICAL LOSER $5/month to join a safe place to talk about your weight loss struggles and hold yourself accountable. see www.logicallosers.com Chasing Cupcakes is a new book I'm going to be listening to at Audible. Check it out at http://logicalloss.com/freebook  

Today I talk about two books. One I loved, and one I want to take back. I also went back to some apps I use to use, and I forgot how much I like them.  Streaks App  Happy Scale In a weird "double negative" kind of goal I set one negative goal of "Don't Eat Bad Food" and when I start the day it's checked. Hence, I have to purposely choose to eat bad food.  I like Happy Scale (ios only) as it breaks your overall goal into segments and then shows your progress on each segment.  Weigh In  228. I'm at the same weight as I was on the last episode.  Kevin Hart The Decision I first got the book, The Fitness Mindset and while it talks about muscles, fat burning, exercise, supplements, it doesn't seem to talk about the fitness mindset. I've got about an hour left and this guy has talked about everything but the thing I bought the book for.  Then I found Kevin Hart's book The Decision. It's what would happen if Tony Robbins, the Secret, and Kevin Hart had a baby. It's inspirational, uplifting and funny.  You feel like Kevin is sitting across the table from you giving you a pep talk. For me, it helped this week. There were times when I wanted a Wendy's Frosty or Dairy Queen, and I "cowboy duped" and just hunkered down and got focused.  I like his appendix which each chapter is a pep talk for specific sections.  If you are new to Audible you can get the book for free by clicking here. Become a Logical Loser Get additional support and keep the conversation going by joining out support the group the Logical Losers where we have a safe place to bond together and lose weight.  www.logicallosers.com  

I purchased an Activ5 and was somewhat skeptical that this would make me sweat. It turns out that this is not as easy at looks. After a few exercises, my arms were shaking.  I love that this is so portable, and the app is fun. You are a spaceship that is trying to fly straight to hit targets. Depending on how hard you squeeze dictates how high the spaceship flies.  It lets you know how hard you were pressing and keeps all sorts of stats. It lets you know if you've improved (or not ) since the last time you did this exercise. With this in mind, you can see your progress. It notifies you of any streaks you're on (I'm on a 2 day streak - woo hoo!)  Also in the "stats" is it tied into my Apple health data and which then tied into MyFitnesspal. In English, when I exercise using this the calories I burn automatically show in MyFitness pal. You could easily do this during commercial breaks watching TV. I could see your kids LOVING this.  The only part that I was like, "Hey, um, that's Yoga" was when they have you get into a Yoga pose (nothing too crazy) and then integrate the Activ5 into the pose.  Using the Activ5 takes isometrics to a higher level, and the tracking in the app keeps you motivated.  Check it out at www.logicalloss.com/activ5 Does Your Kitchen Make Sense? I've made a conscious effort to cook more. Due to the pandemic, we are all home more, but I want to get out of the habit of eating the same things over and over. I started using Plan To Eat which is a great app that allows you to manage recipes, plan your meals and create a shopping list.  see www.logicalloss.com/plantoeat Looking at my kitchen and doing some Googling I noticed my dishes were nowhere near the dishwasher. I live in a small apartment, so it wasn't like I had to take a bus to put the dishes away, but none the less it could be easier.  Are you using the top of your cabinets? You could store cooking sheets up there and light gadgets like slow cookers, etc.  For me, I'm going to try to clear the counter space next to the stove to be used as a food preparation area. It makes sense to prep the food where it's going to be cooked.  see https://www.thekitchn.com/5-things-we-can-learn-about-kitchen-zones-from-this-diagram-kitchen-design-lessons-216828 By keeping things organized and efficient, you are less likely to think of cooking as a "hassle."  Support the Show Join the Logical Losers Accountability Club.  at www.logicallosers.com 

  Weigh In I weighed in at 226.6 on May 11th. Today I'm weighing in a 228.6 which is somewhat frustrating. Typically I have some really good days and other days where I go over 2000 calories. So I've been inching my way back up, and that's why I decided to try something new.  How Did Adelle Lose Weight According to her trainer, "She has been doing three things: Eating a balanced and inclusive diet. Going outside your comfort zone with a regular exercise routine. Getting restful sleep to allow your body and mind to recover. Ultimately, he said, you need to be patient. Dynamic Resistance and Yoga So I've heard about Yoga, and if you take the mediation part out I just wanted the exercise. I found that in an online program from an ex-professional wrestler call DDP Yoga. The guy's name is Diamond Dallas Paige and he suffered an injury in his back and used Yoga to get back in shape. While he is very much a "dude" this can be used by anyone.  In simple terms, it's like flexing all of your muscles as you move from one position to another. Dynamic resistance increases your heart rate and gets you into your Fat Burning zone. It converts slow-moving, easy activity into fat-blasting muscle toning that quickly builds a sexy, slender, strong body. Without Lifting a Weight My Heart Rate Was Over 100 I was amazed at doing what appeared to be stretching my heart was going up and up and up. Here is an example if you're sitting in a chair try to push your knees out as you try to pull them in. Another option is to use your arms. Try to move your knees outward as you push on the outside of your knee and push inward. It's your legs vs your arms.  What I liked about this Program after Three Days You can start at any level. They even had some workouts where you are in your bed. Then you migrate to a chair, then eventually standing.  DDP Yoga also offers many modifications to the poses. This is especially helpful for me. According to Men's Journal, men are more likely to get injured doing Yoga as we don't listen to our bodies.  They summarized it is " For a relatively small investment of time and money, DDP Yoga offers a safe and sensible way to tone up and get the flexibility training you likely need. But don’t rely on it as a stand-alone cardio – or weight training – routine." Why Am I Trying Yoga? I have some nice gym equipment, and as Oprah said, "We can always find an excuse," but in some cases have to wear special pants (for my bike to save my butt), or what can seem like a harsh reality to get on a treadmill right out of bed, right now it's me in a pair of shorts in my living room. My Yoga Matt shows up this week (so I didn't wait for it to show up).  I've always thought Yoga was too "woo woo" for me, but as I get older, being able to stretch and maintain flexibility is going to become more important. I don't want to end up like to many older people who are hunched over. I realize sometimes there is a condition that causes that, but for now after three workouts over a week, I like it.  Become a Logical Loser A safe place to support each other as we focus on weight loss. Check it out at www.logicallosers.com Mentioned In This Episode The Video That Sucked Me In https://youtu.be/iz9nsEjSS1o  Adele's Weight Loss  Heart Rate Monitor

Today in the middle of a pandemic, I know many of us are losing people and not being able to grieve properly.  My Weigh In I'm up to 226.6 after getting up to 229.9 (almost 230 which would've been a new record). The last time I did an episode I was 225.3 Today I'm back on the back, back on doing the right things. Dealing With Grief Face your feelings Express your feelings in a tangible or creative way Try to maintain your hobbies and interests.  Don’t let anyone tell you how to feel, and don’t tell yourself how to feel either. Plan ahead for grief “triggers.” This is all me... Anniversaries, holidays, and milestones can reawaken memories and feelings. Be prepared for an emotional wallop, and know that it’s completely normal. If you’re sharing a holiday or lifecycle event with other relatives, talk to them ahead of time about their expectations and agree on strategies to honor the person you loved. Look after your physical health.  Full Article Become a Logical Loser see www.logicallosers.com  

Weigh In Today on 4/8 I weight 225.3  Today 4/20 226.6 Why Don't I Feel Happy When I Step on the Scale? I'm up a bit since the last episode. I say back and took a long look, and I notice I'm missing that  ZAH! ZING! WOWEE! When the scale goes down.  We need that! It's that feeling that makes us, inspires us, to do all the right things over again.  When I look a long look it is that WOW! when you step on the scale and your brain going "IT'S WORKING!!!" that really motivate us to keep doing what is working.  What does my brain say? Well, you'll have to listen.  Become a Patron Go to our Facebook accountability group at www.logicallosers.com Want to do a one-time donation? see www.logicalloss.com/support You got this. Think about your next meal. Make it a good one.

Weigh In On March 31st, I weight 225.8 Today on 4/8 I weight 225.3  How Did Jimmy Kimmel Lose Weight? According to an article in Men's Journal He had gone years without weighing himself and when he finally did, he had come a long way from the skinny days as a teenager.  He says, "I decided I was going to have two protein shakes and a very small dinner every day. I did that for eight weeks, then I switched to a strict 2,000-calorie-a-day diet. I lost 25 pounds that way. Then, for a while, I'd eat a piece of salmon daily for lunch. Now the idea of eating salmon is revolting to me. My new thing — something I've been doing for a couple of years now, actually — is starving myself two days a week. People call it the 5:2 diet, but I've been doing it since before it had a name. On Monday and Thursday, I eat fewer than 500 calories a day, then I eat like a pig for the other five days. You "surprise" the body, keep it guessing. The 5:2 Diet According to the Daily Burn, the 5:2 Diet was invented by Michael Mosley (author of the Fast Diet and The 8-week Blood Sugar Diet). and Mimi Spencer.  The idea is when you’re eating far fewer calories than normal, your metabolic rate actually speeds up and your body also gets on with essential repairs. It’s a bit like doing a spring cleaning,” says Mosley. “Instead of having to spend time and energy digesting your food, your body works on repairing itself instead,” he adds. Not to mention, you’re cutting a total of 3,000 calories per week, which is significant enough to help people slim down. Mosely recommends following a Mediterranean-style diet containing fruits, vegetables, oily fish (like salmon), nuts, olive oil, yogurt, cheese, and even the occasional glass of wine. What about Starvation mode? According to Mosely, your body only goes into starvation mode if you've deprived it for weeks.  Danny Elfman Masterclass Danny Elfman has composed music for a TON of SUPER SUCCESSFUL movies, and yet he still doubts himself. He mentions in a preview of his masterclass (where he teaches composing) that he still doubts himself, and that to grow you need to fail and learn from your mistakes.  So if the scale goes the wrong way you are not a failure. You are learning. Take that experience and put it to use as it will benefit you. You can't be afraid to try. Check out his masterclass Danny Elfman Teaches Music for Film Become a Logical Loser Help support the show and become a Logical Loser at www.logicalloser.com

We are ALL coping with a situation that we don't have a ton of control over (besides staying home, practicing social distancing, and washing your hands).  My Weigh In I'm up 4 lbs. On March 12th I was 221.8 and today I'm at 225.8. I'm up four pounds. The weird part is I'm not sure why. There are some factors: My fridge is packed now where I use to have it empty and eat more fresh fruit.  I bought "snacks" like pudding and yogurt which I have a very hard time eating "just one."  I've not been getting as much sleep So Now What? I need to get a better understanding of why I do what I do, and why I think what I think. I'm going to dip my toe into meditation (which I've always felt is "woo-woo" and see if I can't get a better understanding as I practice "awareness."  I'm going to check out Mindfulness for Beginners Biggest Loser Wrap Up The finale is this week. Their last episode had a great part where they looked at where they stared and where they were now. There was one great point by a trainer. You should avoid saying: I would be happy if I could get to (target weight) They point out that you need to be content at whatever weight you are as getting to a target weight may make you proud, but it may not make you happy as there will always be another trial, there will be other hurdles.  What's Wrong with Me? It's easy to fall into this line of thinking. Instead of focusing on what is wrong with you, focus on the things you are doing right. You are: Kind Loving Compassionate Caring Generous So while there may be room for improvement, there are some areas that you are just fine in.  Become a Logical Loser Get access to our private Facebook group, bonus content, and the episodes advertisement free.  Go to www.logicalloser.com

I'm back from the road, and I'm ready to get back in the saddle. Last time I was 220.6 and I'm at 221.8 so I'm ready to recommit.  Back Home is Back To Your Triggers When I'm on the road I don't know where the closest ice cream place is. I don't know where all the bad stuff is located. That's a good thing. You're Not Stupid We all know what steps are good. Things like: Getting enough sleep Counting your calories Drinking-Water Exercising Eating Fruits and Vegetables We also know things that are bad such as: Fast Food Ice Cream French Fries Chips Soda So we know what we need to do, but we still do the wrong thing. That seems weird. I think its called being human. Don't beat your self up, but instead take a second and figure WHY you are making these bad choices. WHAT TRIGGERED YOU? The sooner you figure this out, the sooner you can come up with ways to not get triggered.  When you look at your actions ask yourself, "Is this going to lead me to lose weight or gaining weight?" If it's not going to move you in the right direction STOP.  Table of Content 01:15 Weigh In 03:00 Black or White - Good or Bad 15:38 Upright Go Review 19:16 The Stupidest Way To Start the Day and it Works Posture Training With Upright Go I got an Upright Go 2 to help me sit up straight and it does that really well. However, I also slouch (move my shoulders inward). You can sit up straight and still slouch and there are braces and such to help get your shoulders in line. The Upright Go vibrates when you stop sitting up straight. It's pretty cool.  Start The Day in a Goofy Way I listened to Zig Ziglar "See you at the top" and he was talking about starting the day by clapping your hands and saying "Today is going to be a great day." It sounds goofy. I say try it. It seems to work. 

Today I weight in a 220.6 - down 4.2 lbs Losing Weight on the Road A quick way to burn some calories is to take the stairs on any breaks. I did this two to three times a day and according to my Apple watch, my heart rate was in the "exercise zone" without getting covered in sweat. I found that because I stayed busy, I barely ate (typically a large salad at night). If I can do this on the road, I should be able to do this at home.  Music Makes Exercise Fun Exercise and fun are two words that don't typically go together, but for me, I made a playlist in Spotify and it has songs that "Pump me up." The "fun" is "pushing" during the chorus and "regular exercise" during the verse. This gets my heart rate up and keeps it there.  When you win the super bowl you are covered in confetti. I now consider sweat my confetti when I exercise and smile when I start to feel it run down my back.  A Great Book For Tough Love A no-holds-barred, tough-love guide to dealing with your emotional issues and changing your mindset in order to finally lose weight, from the creator of weight-loss reality TV, including The Biggest Loser and Extreme Weight Loss. I got this book via Audible, but it's also available in Amazon for the kindle, and paperback. A Ring with a TON of Power Your new secret weapon for personal improvement. It's a ring that measures everything an Apple Watch or Fitbit might measure AND THEN SOME.  A friend of mine had one and was telling me the true power is it gives you a rating on how your body is. This helps you avoid over-exercising and being too sore (or in my case getting sick).  They are $300 at https://ouraring.com/ Biggest Loser is Back The biggest loser is back. I have a Facebook group to talk about the show HERE. The thing I noticed this week is the team that lost seem to have the worse attitude. One guy kept saying "It's impossible." The trainer corrected him and said "Not impossible - I'm Possible."  Check out my Biggest Loser Fan Cast Logical Losers Support Group Help support the show by buying me a coffee, or join the Logical Losers support group ( a private facebook group) and help keep the lights on here at the Logical Weight loss show (and get the podcast Advertising-free. 

Weigh In I am down to 224.8 ( a .6 lb loss). Not great, but its better than going up.  Brittany Runs a Marathon Review This is a fun comedy with some serious undertones. I really liked it. Ladies this has some other things that you will connect with that as a guy didn't connect as much, but I can still appreciate it.  I really love one part of the movie where her friends are not being supportive, and you finally start to see Britanny start to stick up for herself.  see https://amzn.to/2Gw1mhQ Super Size Me 2: Holy Chicken! This movie gives you a glimpse into "Big Chicken" and the lovely US government. I really loved the movie as it clues you into marketing jargon that tricks us into thinking things are healthy when they are not. This is not an "anti-chicken" in a "we are killing chickens" kind of way (the moviemakers seem to understand you need to kill them to eat them). You do see where these birds are raised and bred to gain so much weight so fast that they often have heart attacks - and that is seen as a good thing.  see https://amzn.to/36sqzUM Commit to 3 App CommitTo3 is a daily task management system that increases productivity through focused tasks and peer accountability. Accomplish more and achieve success — all with the help and support of your team. Each day you pick THREE things you need to get done by the end of the day. You can invite friends and family to be on your team and everyone can see everyone's tasks (so you might want to leave "have ore sex" off the list). This way you can see when someone if not hitting their marks on a consistent basis and offer support. To use the app you need to subscribe for $3/year (not a typo).  Commit to three on Apple https://podclick.me/committo3ios Commit to three on Android Click Here Become a Logical Loser Go to Logicallosers.com Just want to donate to the show?  see www.supportthisshow.com

I started the year at 225.3 and after losing a few pounds, I'm back to 226. This is partly due to me going out of town for the weekend. I tried to do things like skip breakfast and I even exercised one day. None the less my scale went up when I got home. With this in mind, I got up today and exercised early.  MY NOT SO LUCKY GREEN SUIT I had to wear a suit to a speaking gig and I hadn't worn a suit in a while. To make a long story short none of my suits fit. I'm at least 20 lbs heavier than I was when I last wore a suit.  The fun part of this is there is only one person blame. I was not a fan of myself at that moment. I took that time and turned off my phone, TV, computer and just took some time to embrace how bad this felt. I DO NOT WANT TO FEEL THIS WAY. It hurt.  WHY CAN'T WE GET UP TO EXERCISE To get to Boston I had to get up at 5:30 AM which is EARLY for me (very early). Yet, when the alarm went off I got up in a slight panic, took a shower, finished packing, and got out the door on time. WHY? Because I had to. I had one shot to make my flight. If I missed my flight, I didn't have the money for another ticket or fee to get another ticket. WE NEED TO KEEP THE SENSE OF URGENCY We need to think of the opportunities we have to do the right thing as a plane. We have ONE SHOT to get it right and embrace that urgency and do the right thing.  NOTHING feels as good as watching the scale go down on a consistent basis. No taste gives you that feeling.  You're smart. You know the lies we tell ourselves. Quit listening to the lies.  You can do hard things (you do every day). Consider me your uber driver here to take you to the airport to catch the plan to onederland. 

I started the year at 225.3 and after losing a few pounds, I'm back to 225. It's frustrating. I was doing good, but by skipping a few days and not really paying attention to my calories, and not exercising they came right back. The other thing that is killing me is a lack of sleep. My ears ring all the time and have for years, but for some reason, it's starting to affect my sleep. When I set an alarm to get up an exercise it takes an Olympic effort to get out of bed. It seems unfair that I can work for two weeks straight and lose two lbs, and stop for two days and gain it all back. The reason it seems unfair is because it is. You know what else it is? Reality. We have to find a way to deal with it. LOSING WEIGHT IS HARD BUT THESE MAKE IT EASIER STOP DRINKING YOUR CALORIES I started finding myself drinking the occasional coke, hot chocolate, etc. If you can stop drinking calories, you will be amazed at how that will boost your efforts. STAND INSTEAD OF SIT Standing desks have come down in price (they use to be around $1000 and now some are under $100 with electric desks coming in around $300). According to Jillian Michaels standing burns 1.5 the number of calories. If sitting burns sixty calories, standing burns ninety.  AVOID CHEAT DAYS The idea is to have a sustainable life. We try to be good Monday through Friday and then on the weekend we indulge and when we do WE GO ALL IN and erase all the work we did during the week.  BUT ITS SO HARD TO BE GOOD 100% of the TIME If we can be good 80% of the time we will make progress. You want a hamburger? Fine. Have a hamburger but skip the fries and the coke. You can have both.  You want 80% of the calories you consume in a day to be better view calories. The Noom app does this. There are green foods (eat as much as you like), Yellow Foods (Be cautious), and Red Foods (WARNING!). You want to avoid the Red foods, and keep the yellow food in check. You are looking for balance.  By using the 80/20 rule you are not depriving yourself 100%. Sure there will be things you have to postpone, but the ability to enjoy one item can take some of the dread of dieting, and the same of dieting, and make you feel a bit normal.  Become a LOGICAL LOSER Join our accountability club at www.logicallosers.com  

Weigh-in: I'm up 1.6 lb back to 225.3 I skipped a workout (typically every other day) and said, "I'll just end up doing two workouts back to back days." In other words," I"ll do it tomorrow." So I did and I'm here to tell you my body doesn't like it. In the long run this won't work. So this episode is for me to listen in the future to remind myself that as hard as it is getting on my exercise bike, getting off I always feel proud with a boost of momentum to start the day.  Building Self Discipline An article in Entrepreneur stated Know your weaknesses Remove temptations Set clear goals and have an execution plan Build your self-discipline Create new habits by keeping it simple Eat often and healthy Change your perception about willpower Give yourself a backup plan Reward yourself Forgive yourself and move forward I didn't know "captain obvious" worked for Entrepreneur magazine.   

I was reading an article and it had a great plan.  Track your feed for 10 days and look at those days where your weight maintains. Then take the average of those days and subtract 500 calories.  So if you had 2100 1900 2200 1950 2300 1876 2400 1911 2145 1978 The average is 2076  Subtract 500 calories and you get 1576 calories per day. The key to this is to take the calories of the days you maintained. Guys don't want to go below 1500 calories and Women shouldn't go below 1200. ONE MEAL I had "Christmas" last weekend as my brother goes out of town and the meal put 2 lbs on me the next day. For me looking back, a strategy would've been to: Put the food away after the meal.  Get the cookies off the table  In general, out of sight out of mind. Especially if you keep telling yourself, "OK, this is my last one..." then you know you are having an issue. Get it out of sight.  Mentioned in this Episode What Is a Calorie Deficit, and How Much of One Is Healthy?  Healthy Wage  Noom App  Try the free CSS beautifier lets you easily beautify stylesheets for your websites.

Weigh InFirst things, I'm down .3 lbs. Not a huge win, but not a loss. Currently, the Noom app is giving me Green, Yellow and Red foods. The Most Addictive FoodsInteresting article on the most addictive foods (hint its not broccoli)Eat Yourself Sexy I found an interesting show called Eat Yourself Sexy on Amazon Prime, and while the show has some "meh" reality TV isms, I liked that you can spot what OTHER PEOPLE are doing wrong. Watch an episode or two and then go into your kitchen and pretend you're on the show. I also thought it was interesting that in 8 weeks women were losing 2 dress sizes and those that exercised (in addition to changing their diet) lost 20 lbs in 8 weeks (amazing what a little focus can do).Rolling Your Muscles? I bought a Doeplex Muscle Roller Massage Stick and I'm not sure it really does anything. I tested by just rolling my right leg, and so far don't feel any large difference. Become a Logical LoserGet the show advertisement-free, and join our safe private Facebook group as we support each other and hold each other accountable. Go to www.logicallosers.com

Today I share a new strategy when it comes to weighing yourself. I've updated the weigh-in spreadsheet for the Logical Loser Support Group to use this strategyBy adding a weekly average option it really is a red flag when you see your weekly average go down. You might also have a bad day (but have had a few good ones) and the week isn't as bad as you think. Stress and Weight GainSee article Not too Late to Join the Weight Loss ChallengeIt's only $20see https://podclick.me/ffc2020 Become a Logical LoserThis is our private Facebook accountability group. It's a safe place to ask for help, get support, and help you reach your weight loss goals. Logical Losers also get the show advertisement free.Go to www.logicallosers.com

Weight update.  November 5th I am at 226.  November 19th 225.  Different Types of Food Triggers Behavior Chains start with triggers: Environmental Biological Mental Emotional Social Triggers Produce Thoughts Thoughts Lead to Actions Actions lead to consequences Consequences  Physical Psychological Physiological Emotional This example is from Noom Mentioned in This Episode 5 Ways to Battle the Holidays Noom Weight Loss App Join the Fitness Focused New Year  

Weight update.  November 5th I am at 226.  November 19th 225.  Join the Healthy Wage Challenge https://hwage.co/1408044/ Lose 6% of your weight by February Controlling Your Attitude I've been pretty good on hitting my benchmarks: 10 glasses of water 7 hours of sleep 30-60 minutes of exercise 1900 calories.  And yet....  Trust the process. Hang in there.  Mentioned in this Episode Zero Fasting App Available on Android and Apple Life Fasting Tracker (available on Apple or Android) https://lifeapps.io/apps/life-fasting-tracker/ Diet Fiction

Weight Update Last episode on October 19th I was 228.3. Today on November 5th I am at 226.  How Do I See My Step Count on an Apple Watch? Press the button on the side and scroll down until you see "all Apps" and choose the activity app and then scroll down. Calibrating your Apple Watch While wearing your Apple Watch, go to a flat, open outdoor area that offers good GPS reception and clear skies.  If you have Apple Watch Series 2 or later, you just need your Apple Watch. If you have Apple Watch Series 1 or earlier, bring your iPhone for GPS. Hold your iPhone in your hand, or wear it on an armband or waistband. Open the Workout app. To start, tap Outdoor Walk or Outdoor Run. To set a goal before starting, tap. Walk or run at your normal pace for about 20 minutes. If you don't have time to finish the workout, you can complete 20 minutes over multiple outdoor Workout sessions. If you work out at different speeds, you should also calibrate for 20 minutes at each of the speeds that you walk or run. Whenever you walk or run outside using the above steps, your Apple Watch continues to calibrate the accelerometer by learning your stride length at different speeds. Calibration can also improve the accuracy of your calorie calculations in the Workout app, and the calorie, distance, Move, and Exercise calculations in the Activity app.  Starting a New Habit Isn't Easy I had a weird situation where I ended up getting very early. It wasn't fun, but it got me going in the right direction. It wasn't fun but I've kept doing it.  New Healthy Wage Pays You To Lose Weight Using a site I found called Healthywage, I started a group contest where you put in $20 total (roughly $7 a month for three months) and those that make their goal of 6% weight loss split the pot. For me, I currently weight 225. Six percent of that is 225X .06 = 13.5 lbs. Divide that by 12 weeks and you get 1.12lbs per week (doable, but you need to remain focused). If you want to challenge yourself privately, you can put in a certain monthly amount that you pay each month. At the end of your challenge if you've met your goal you get your money back and then some. If I bet $50 a month for nine months I earn 521.52 (15.89% return). If I bet $40 a month for nine months I earn $417.22 ( again 15.89%). They pay you by check.  If you don't make your goal, you lose your money.  Cheaters Never Win You download their app and the privately record yourself on video weighing in.  Join our Challenge November 29th through February 22nd (especially starting the day after Thanksgiving). It's only $20. See https://www.healthywage.com/join/logical-weight-loss/   Become a Logical Loser If you would like to support the show, go to www.logicallosers.com

I've seen commercials for the Peloton bike and I was getting sucked in. I had some friends who were talking about how their apartment building has one, and they spoke about how these live classes were really addicting. I saw where you can get one for $59/month, but in digging around I found out that Peloton wasn't the only company providing this type of experience where you basically turn your home into a gym.  The NordicTrack S22i has a ton of features and is in the same price range so I wanted to compare the Peloton Bike vs the NordicTrack S22i NordicTrack S22i Price: $1999  Assembly $249 iFit Coach - Free for 1 Year ($15/month after year 1) or 5 accounts for $33/month Year One Expense: $2248 Year two subscription $180 "normal" pedals, heart rate monitor, weights included 350 lbs capacity   Peloton Bike Price: $1999  Assembly $250 Subscription $39/month Year One Expense: $2713 Year two subscription $468 Changing pedals (or anything) on the Peloton voids your warranty 297 lb capacity   Similar Items Both steel frames Both silent flywheels Both hold weights, and water bottles, interactive training Peloton Bike Advantages Half a foot shorter (takes up less room) Blooth options for headphones Can stream video to larger devices (streamcast)   NordicTrack S22i Advantages Weights come with bike, you can use normal shoes, heart rate monitor included. Toe cage or flat side pedal  Changing pedals or seat does not void warranty Digital Resistance (24 levels) iFit coaches can automatically adjust   Warranty is Better on NordicTrack S22i The Frame has a lifetime warranty on the Nordictrack S22iwhere the Peloton frame is only under warranty for five years.  The parts on the Noridictrack is three years compared to one year on the Peloton Both have labor for one year. (remember its super easy to void the Peloton review) I Don't Understand Peloton's Subscription If you DON'T have their equipment you can subscribe to their app for $19/month. If you are a customer (and have their equipment) they charge you MORE ($39/month)  You CAN have UNLIMITED users. The Nordictrack (for families) is $33/month for five people. (or $15/month) for one person. Nordictrack is Google Maps Compatible.  Peloton has referral codes for customers where you can get $100 off accessories. You can search on A Cheaper Alternative is the Echelon Smart Connect Bike EX5 With The Echelon Smart Connect Bike EX5 the biggest difference here is you supply the screen (iPad), and your warranty is only 1 year, and like Peloton you need to add the heart rate, weights, etc.  Start Where You Are With What You Have So I dig out my exercise bike. It was buried (join the logical losers to get access to the pic)  I dug it out, and I've been writing it this week ( down from 226.8 on 10/2 to  225 today) and I have never finished riding and felt worse. I was sweaty, and feeling proud. I'm watching Netflix and Hulu on my TV while I ride. It may not be a young screaming person on a bike, but it inspires me and stops it from being boring... So I didn't spend $2000+ dollars and it seems to be working.  The Green Circle on the Apple Watch The green ring on an Apple watch represents exercise (called the exercise ring) and it shows how many minutes of brisk activity you've completed so far Open the Workout app. To start, tap Outdoor Walk or Outdoor Run. To set a goal before starting, tap. Walk or run at your normal pace for about 20 minutes. If you don't have time to finish the workout, you can complete 20 minutes over multiple outdoor Workout sessions. If you work out at different speeds, you should also calibrate for 20 minutes at each of the speeds that you walk or run. Whenever you walk or run outside using the above steps, your Apple Watch continues to calibrate the accelerometer by learning your stride length at different speeds. Calibration can also improve the accuracy of your calorie calculations in the Workout app, and the calorie, distance, Move, and Exercise calculations in the Activity app. 

I'm Back! at 226.8 After writing a book, I'm back and up in my weight. I could cry and beat myself up, but I just looked at the calendar and said: "October 1st the day I turn this thing around." I reset some data in my apps, starting getting up a little earlier, walking a little more, paying attention to my water intake. I've even cleaned off my exercise bike as its fall in Ohio, and only a matter of time until the snowfalls.  Don't let yourself get complacent with your health. What used to scare the crap out of me is now slowly becoming the norm. That is something that can't happen. These happen in small increments, and we kind of let them fly under the radar as these bad habits and inches, um, inch their way into our lives.  I did find an article on what famed Quarterback Tom Brady (he is a bit of a freak of Nature). See it at  https://tb12sports.com/blog/what-does-tom-brady-eat  I'm glad to be back, and ready to get motivated. Thanks for being a patron!

Today I am joined by who does the Big Fat Podcast Description: Having been overweight for most of his life, Daniel Rosado experiments with his diet and starts to lose weight. The struggles and successes are all documented here as well as interviews with health and fitness experts. If you are ready to take action and make changes to your health, the Big Fat Life Podcast is here to help. Follow him on Instagram at https://www.instagram.com/bigfatlifepodcast/ Today we hear: Daniel's "ENOUGH!" moment How he found a nutritionist What hasn't worked for him His advice for anyone feeling discouraged Dave's carb experiment His show is Big Fat Life Podcast and is available in Apple and Google  

Weight Check-In 224.4 When I last recorded I was 224.4 and as of today, I'm at 224.3. Am I happy that I went down a tenth of a pound? Not really. If there was a silver lining, in my weight update its that I was traveling for a week where I was stuck eating hotel food. I did take one step in planning and took some Advocare Meal Replacements with me and drank those for breakfast and skipped my lunch (attempting to do a slight version of Intermittent Fasting). With the news I received in this episode, I have new motivation. Withings BPM Connect Review Recently I added an Apple Watch to my tools of tracking my health along with My Fitness Pal, Sleep Cycle, and Streaks apps. As I started to investigate the Apple Health app and what tools worked primarily an Apple Watch (but also a Fitbit in case that is you). I really like my Withings Scale, and on their website, I see where they have a wireless blood pressure device called the Withings BPM Connect. It's around $95 and it's cordless and wireless. This is great for people who travel or want to store it in their desk (which is what I do). I take it out, and put my arm in the sleeve and press one button, and it takes my pressure and displays it on the unit (along with a hint if I have an issue or note) and automatically sends it to their app which then shares it with Apple health. It was so easy to use. High Blood Numbers When your doctor takes your blood pressure, the results are two numbers, with one number on top (systolic) and one on the bottom (diastolic), like a fraction. For example, 120/80 mm Hg. The top number refers to the amount of pressure in your arteries during the contraction of your heart muscle. This is called systolic pressure. The bottom number refers to your blood pressure when your heart muscle is between beats. This is called diastolic pressure. Both numbers are important in determining the state of your heart health. Numbers greater than the ideal range indicate that your heart is working too hard to pump blood to the rest of your body. Check out the New Challenges We have a daily step goal streaks, and "total steps" challenges starting in September. Check out the challenges.

Today on the show I talk about Fitbit lost my account. As in a decade of information went up in smoke (thankfully most of the weight tracking is in my fitness pal. Tomorrow will be one week without so I ended up going and getting an Apple Watch Series 4 after hearing some friends say how cool they are. Apple Watch Features Really customizable screen Apple health seems to integrate with everything It does NOT grade how you sleep but there are apps that integrate with Apple health that do. I can't really tell as I can't login into my Fitbit account, but my Apple Watch shows that my resting energy was 2157 after one day. This would explain why if I eat 1900 calories or less I would lose weight. While Fitbit's are geared toward measuring calories in, activity and showing you the deficit, Apple Health is more overall health. My Withings scale integrates with myfitness pal and you can use my fitness pal to integrate with Apple health. Nonhealth things I love. I love that I can listen to my podcasts and have my phone in my pocket and skip and fast forward etc on my watch. I love that I don't have to sync with my phone. It operates on its own. I realize the Fitbit Charge is $150 and the Apple Watch is close to $500 so its not a fair comparison. It would be better to compare it to the Fitbit Ionic which is $250. In the end, I'm happy with my Apple watch. My wallet is lighter which makes it easy to walk. Built-in Accountability Partner In the Apple Activity App where you can set goals for calories burned, exercise minutes, and how many times you stand a day, you can share that with contacts on your phone. What About Fitbit Challenges? - Enter Stridekick I found a great app that is free (as long as your group is under 10 people) called Stridekick  that allows you to make challenges where the person with the most steps wins after a certain number of days. Here are the types of challenges: Streak: Track the number of consecutive days you've successfully hit your step goals, and motivate your fellow steppers in streak mode. Target: Aim for a total step goal for the challenge and track your pace and make sure you will your target before the end. Journey: Challenge yourself in a virtual long-distance race. Participants can track in real-time where they are along the journey's path. Leaderboard: Leaderboard allows competitive steps to achieve the ultimate glory by making it to the top of the leaderboard for best steps Stridekick Let's Everyone Participate No Matter the Platform According to their website: Stridekick offers cross-device compatibility making it the perfect place for everyone to play. We support most major fitness trackers, including: Android Phones - Android 4.2 or above through the Google Fit app. Apple Watch Fitbit - Zip, One, Flex, Charge, Charge HR, Surge, Alta, Blaze, MobileTracker app Garmin - vívofit, vívofit 2, vívosmart, vivosmart HR, vívoactive, vivokí, ** Google Fit (Android, Pebble, Xiaomi) IPhone 5s and above - Apple Health App (Polar, Pebble, Xiaomi, and more) Misfit - Flash Cyclist, Flash, Link, Ray, Shine, Shine2, Speedo Shine, Swarovski Activity Crystal Withings - Pulse, Pulse O2, Activité Pop, Activité, Activité Steel Note: We are always looking to expand our list of supported devices. If you don't see your device in the list above, let us hear about it! **Stridekick can usually connect with the Garmin Forerunner and Fenix devices, however, we can only pull from devices that report steps. If your device doesn't report steps, it will not sync with Stridekick. Freshly Food - Good, Quick Food There are so many food delivery services, and I've tried some but being a finicky eater (no mushrooms, no peppers, nothing too spicy) it's hard to find one that works for me.  I was very impressed with the food from Freshly. I loved the Tukey meatballs with Zoodles, and other dishes. The peppercorn steak was really good for coming out of a microwave.  Unlike other delivery services where there is some food prep, this is like someone delivering gourmet TV dinners. You pop 'em in the microwave and three minutes later you're eating good food.  I will say there were some inconsistencies. The first time I ordered the Turkey meatballs they were amazing. The second time, they were great. This week I felt like the chef drop some pepper in the mix as it made my eyes water it was so spicey. I even checked on the website and this dish is not supposed to be spicy so I don't know what happened.  Time or Money I mentioned in a previous episode I threw together some things into a bowl with a nod towards chipotle. It was  one cup of brown rice 3-5 oz of cubed chicken Grape tomatoes a sprinkling of mozzarella cheese. Shredded iceberg lettuces A dash of salad dressing.  When I did the math it costs me $4.72 per serving and takes me three minutes to make (and that includes cubing the chicken and slicing the tomatoes in half).  The price of a freshly meal is $12.50 a meal. The time you are saving is shopping and putting away the groceries.  They make it really easy to start and cancel (although they really try to get you to stay). They have gluten-free, and vegetarian meals as well. Most of their meals are between 450-700 calories. The meals I purchased were pretty heavy with salt. They were shipped well, and nothing was ever in danger. They pack them well to stay cold.  Check them out at www.logicallos.com/freshly Join the Logical Losers and Support the Show Through Patreon See www.logicallosers.com

Kayla Cox is the author of the book, "The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted" she has 30 thousand subscribers but the reason I'm excited to have her there is she has lost 80 lbs AND KEPT IT OFF.  She is married and has three kids, and currently is on the road in her RV and today she shares What inspired her to "do something"  How she finds the time to exercise How she selected six miles as the goal for each day Why you can not be perfect and still get results She doesn't count calories, carbs, and has a cheat day How she worked her way up to eating one meal a day What she does in maintenance mode More From Kayla Cox Her website is www.sixmilestosupper.com Check out her book The Laid Back Guide To Intermittent Fasting Her website has courses, her blog, resources, YouTube and more Support The Show Become a logical loser and join our support group where we all lose together see www.logicallosers.com

I'm looking into the 131 Method by Challenge Johnson. A member of the Logical Losers pointing it out and said it looked interesting. I took a peak on my kindle, and then purchases the Audio Book on Audible. You can get any book on audible for free by going to www.logicalloss.com/freebook This lead to me taking the 131 Method Course I liked that she points out her own struggles as she ages. I liked that she points out how awful parts of the fitness industry is. She talks about a time when she was getting ready to do an exercise video and the producer/director (I can't remember which) asked her to drop a few pounds. I love that she mentions that bad advice that is out there and how many people were spouting advice based on data that may have been funded by people who swayed the results. This did make me wonder what she was basing her exercise videos on, but none the less I admired her honesty. I liked that she mentions in the 131 Method that you don't have to give up one food type. How to Spot a Bad Diet Plan In doing this podcast over the years I've noticed that almost all diet plans use the same verbiage or have similar characteristics. Here are some examples: DIETS DON'T WORK - and here is how we are different PHASE ONE WILL HAVE YOUR DROPPING POUNDS QUICKLY - so you tell all your friends TASY RECIPES THAT LEAVE YOU FEELING FULL - that for me include avocado and green pepper (two things I'm not a fan of ) in everything. HAVE ADDITIONAL PRODUCTS TIED TO THE DIET - a course, a recipe book, etc. The diet is the bait to hook you into other products. So it's too soon to tell if the 131 Method is legit or a Fluke To Be Something You Have to DO SOMETHING Why am I taking the 131 Method course? Because what I'm doing now isn't working. I consider it an investment in myself (and its a LOT cheaper than the days I went to Slimgenics).  What If Your Body Was a Kid I was listening to the book Backstage Pass by Paul Stanley (the lead singer of Kiss) and he makes a great statement about divorce and not talking bad about your spouse. Do you hate your ex more than you love your child?  Which is more the love and desire to protect your child or your ill feelings for your ex?  I think everyone would scream "My Child is the most important thing in my life!" Then maybe we should treat our body like it was one of our kids. We wouldn't feed our kids things that are horrible (but we do to ourselves).  Where Did All This New Inspiration Come From? I have been passive about my weight loss efforts for the last few months and my results have shown this as I've gained weight. So what did I do to get reignited?  I joined the 131 Method course and I thought, "If I'm going to do this, I'm GOING TO DO THIS." Step one to take a selfie of yourself. This will be a "before picture." There is something about the word "Before" that caught me. It had me picturing myself in the future. It had me planting my flag saying "NO MORE - THIS IS IT."  I took a picture of myself from the front and a profile picture which showed my gut.  I'm Turning Into a Walrus When I saw the picture of the back I almost gasped. My posture is horrible, and I have lost almost all definition in my back. As a paperboy, I had strong legs and a strong back. As a grocery bagger, I had strong legs and a strong back. I was never "ripped" but I had a "V" and now my back looked like I was turning into a Walrus.  That's all I needed. So today instead of coming home and getting on the computer I went to a local park (maybe 10 minutes away) and hiked in the woods (and got super close to a deer).  I have always said "the heaviest I've ever been was 225, and now I was up to 227. If I want to BE something I have to DO something.  Mentioned In This Show 131 Method Course 131 Book Free Audio Book SUPPORT THE SHOW BECOME A LOGICAL LOSER Go to www.logicallosers.com and get the show ad-free and join our private facebook group.

Fun in the Utah Sun I have a pretty bad fear of heights, and I have sun poisoning. However with a little planning, and some help from a friend I was able to go hiking in Utah. It was a lot of fun, and the scenery was beautiful.   I had some great conversation with my guide Elikgiute from the Travel Gluten Free Podcast. I asked the question,  "If someone was making a movie of your life, what would this time in your life be called? for me I had a childhood, Jr High was awful. Then I had the 20's and alcohol. I had the 30s being a musician, and being married. My forties were marriage #2. Now that I'm in my fifites I've had some great experiences, but when I looked around some of my actions seem to indicate that I may be roping myself off from life and support.  If I don't clean my apartment than people can't come over. If people don't come over I'm more likely to feel alone.  If I take on more and more projects, then I don't have time for family and any kind of support (or in my case exercise and eating right).  So taking a step back and not looking at YOU as a person, but instead trying to take a logical look at your actions you might say "those are not the steps that will lead to me achieving my goal." 

A quick bonus episode to invite you to come on the show, and to let you know (for the Summer) I'm going to an "every other week" schedule as I spend about four hours putting together an episode, and it doesn't make much sense to do a weight loss show where I'm not losing weight.  So temporarily I'll be publishing every other week and taking some of those four hours and exercising. 

We Don't Need No Uber! I took my car in for a quick brake job and instead of taking and Uber or Calling a Friend I walked back home, and later back to get my car. This was repeated twice resulting in me walking almost 19 thousand steps in one day. Why? Cause it was going to take 20 minutes for Uber to come get me (As I wasn't near a city). Better Me App Uses Humiliation The Better Me App is available on Apple and Android BetterMe is an app for people who will try anything to better themselves. The app uses public humiliation to help keep your appointments, to achieve your goals, and to jump out of bed in the mornings. Features include an alarm clock, goal tracking, and GPS check-ins system to keep your recurring appointments. If you fail, each of these features will humiliate you by posting a message on your Facebook wall. GPS Check-ins: First input the address and time of your gym, class, or work schedule. Then the app will use GPS to check if you arrived at your destination on time. If not, then you will be shamed on Facebook! Goals: Goals are announced on Facebook. It asks your friends to hold you accountable. The app will later ask if you have achieved your goal and if not then you will be shamed on Facebook. Alarm: Snooze this alarm clock and receiving a shaming immediately. How Fast Do I Normal Walk I installed the Walkmeter app to find out. This app is free, but they sure make the free version annoying. Lots of ads. I mean TONS. So I used it enough to figure out I walk about 3.1 miles an hour if I'm walking around the neighborhood. Why did I want to know this? Because (for me) that is the slowest I should walk on a treadmill. I now know that 4.0 miles an hour is a way to "Push" me a little. It is available on Apple or Android Stretching 101 Increased flexibility and joint range of motion Improved circulation Better posture Stress relief Enhanced coordination How to Get Into Stretching? Warm up first ( walking, pumping arm, low intensity) Hold each stretch for at least 30 seconds Don't Bounce: Focus on a Pain-Free Stretch (pain means you've gone too far) Relax and breathe Stretch both Sides If you are working out, stretch before and after Need examples? Morning Stretches Lower Back BiOptimizers Probiotics Eat a Steak I've talked about Probiotics in the past, and I hear about the P3-OM strand and how it really does what a Probiotic is supposed to do (help with digestion). They have supplements to protect yourself from Gluten, terminate Acid Reflux, eliminate Constipation, and get rid of Amino Acids (along with Probiotics) Check it out at www.logicalloss.com/bio Mentioned In This Episode Very Well Fit Very Well Health Things Can Only Get Better by Howard Jones Brene Brown on Shame (Get Her Audio Book "Daring Greatly" For Free) Become a Logical Loser Get the show ad-free and join a safe and caring community Go to www.logicallosers.com The online HTML and CSS cleaner will take care of your dirty markup. They are free online tools.

In examining myself, it doesn't take much to notice that my problem is staying consistent. I lose weight, and I find weight. So I went digging to find out how to keep goals in front of you that keep you moving toward your goal don't bite off too much and leave you're discouraged don't leave you bored to where you quit   My Goal This Month is 1 LB a Week I started April at 223 lbs, and I want to be 219 at the end. As I write this on 4/18 I am .57 lbs behind my target weight. Like many goals, I came out of the gate and was ahead of schedule but then got lazy and now I'm struggling. The good news is by being able to see how I was ahead/behind it inspires me to stay on track.  Now if for whatever reason, I can get achieve my goal of 1 lb a week, then maybe next month I will drop to .75lbs a week. Without making the goal so easy that you are bored, you want it to push you. For me, it is something I focus on from the moment I wake up. It requires my attention. For you, you may be able to lose 1 lb a week in your sleep. That's fine, and this is key. Find a goal that works for you.  Try Not to Repeat Bad Behaviors In the book Atomic Habits (finally finished the book) he mentions having goals and having daily strategies and he said something that is inspiring me. You're not going to be perfect, but when you see on one day you don't achieve a goal, do your best to avoid missing two days in a row.  In the past I've mentioned I use an app called Way of Life and I also tried HabitShare (which is very similar but you can share your habits with an accountability partner) that I have specified meal goals and activity goals. I could see where my lunch meal was consistently going over calories. Without starving myself I reduced the portion size and now I'm back on goal. I'm Testing The Streaks I just heard about a new app that I have not tried called "Streaks"  STREAKS. The to-do list that helps you form good habits. Apple Design Award winner. Track up to twelve tasks you want to complete each day. Your goal is to build a streak of consecutive days. * Streaks automatically knows when you complete tasks linked to the Health app * Streaks reminds you. It's $4.99 and only works on iOs/Apple (including the watch). If you are primarily using it to track exercise they have a specific app for that at https://streaksworkout.com/ Never Break The Chain These streaks app can help you see just how good or bad you are doing (you do need the discipline to enter the data, but that's the good news you can track as little or as much info as you want. For me, when I have to put in that I didn't meet my daily calorie goals, the next day (trying to avoid having two in a row) I feel inspired.  Do What Works For You Find your sweet spot where you have challenging goals that keep you motivated, and most importantly you can sustain in the long run. You are not going to burn yourself out, and you're not going to bore yourself. There is only one person who knows you, your heart, and your dedication. If you start off with a goal that you can't reach, be sure to add the word yet to that statement. Lower the bar slightly and come up with a goal you can reach. Do that goal consistently, and then raise the bar.  Become a Logical Loser! Logical losers get the podcast advertisement free and get access to our private Facebook group.  You can join for as little as $1 by going to www.logicallosers.com

I got a review in Apple Podcasts from Bridghside92 It’s depressing how much he bounces back and forth with his weight and seems to constantly make excuses as to why he keeps gaining weight despite the podcast before he talks about making better decisions or something similar. The guy is very relatable and I enjoy listening but it seems like he doesn’t really want to lose weight. Also, it seems like he is just advertising atomic habits the last several episodes and not really giving any other kinds of advice. So I read this and thought, "He's right."  “Lack of direction, not lack of time, is the problem. We all have twenty-four hour days.”- Zig Ziglar “Whenever you want to achieve something, keep your eyes open, concentrate and make sure you know exactly what it is you want. No one can hit their target with their eyes closed.” ― Paulo Coelho, The Devil and Miss Prym “Most of us spend too much time on what is urgent and not enough time on what is important.” ― Stephen R. Covey “It is not a daily increase, but a daily decrease. Hack away at the inessentials.” ― Bruce Lee Mentioned in This Episode Way of Life app Nutrition of a Thomas' Cinamon Raisin English Muffin Logical Losers Support Group

In listening to the book Atomic Habits the chapter I listened to explained that in one experiment they would send in a person into a group. The group had chosen to say how delicious something was when the food was purposely created to be awful. At first, if there was just one person, the person would be honest and say they didn't like it. As more people entered the group that would say how delicious something was, the person would change their mind to go along with the group.  This is dangerous and we need to be able to identify when it happens.  This week I had a family member in from out of town which meant extra get-togethers that involved eating not so healthy food. I did "OK" on one, and not so good on the other.  Other Things That Happened While I Was Gone  While I might occasionally get a "cold" I got a fever and caught the "real life" flu (Type A) and it knocked me out.  You Need Lose Weight For You I had been using a female that I had a slight crush on as an inspiration to lose weight. In a nutshell, there just isn't any spark there on her part, and it's not going to happen. This somewhat ruined my attitude, but all in all, I'm back on the horse trying to lose weight. While it's great to have multiple levels of inspiration, in the end you need to lose weight FOR YOU. 

Talk to Future You I was listening to a friend's podcasts called "You Wanna Do What?!" (www.youwannadowhat.com ) and she had a great segment I wanted to pass along (as well as add some thoughts I had). There is some food in front of you. You want to eat it. You know it's not a good choice. However, you really would love to eat it. Monica brought up a great point. Talk to your future self. In the past, I've said I never felt bad getting off of a treadmill.  I have felt bad waking up the next day and stepping on a scale and realizing that food choice that I knew wasn't good has had a negative effect on my weight loss efforts. So Monica says to talk to your future self. Think about how future self will be. Ask yourself do you really need the thing you are wanting to eat. Ask yourself "tomorrow will I be glad that I _____" and if you answer NO, then you'll be glad you stopped yourself from taking bad steps. Make Your Goals Attractive I'm still listening to Atomic Habits (get it free on Audible) and he previously talked about habit stacking where I have stacked lifting weights while I wait for the microwave to finish. In the last chapter, I read he talked about taking things you know you should do and tie them to something you WANT to do. I do this during football season. I can only watch football if I'm on my treadmill or my exercise bike. The idea is you start to look forward to the exercise you have tied to the activity you want to do. This requires discipline and integrity. In other words, don't lie to yourself.  If you say, "I'll walk around the block before I watch my favorite TV show, and decide "I'll walk around the block AFTER the TV show, you have to discipline yourself. This sounds a bit like parents trying to get their kids to eat vegetables. "If you eat your green beans, you get an extra 15 minutes of video games..." I love the idea of tieing actions to things you want to do, but don't fool yourself. From the Audience:   Hey, my name is Caryn and I just started listening to some of your podcasts here recently and I have really enjoyed them. I like that you talk about what people really go through with their weight journey.   I myself have been on a "WEIGHT JOURNEY" for quite some time now and it never fails I give up when I plateau just because I get so discouraged that I am not losing weight and I want that instant gratification that I got from say the first 30-40lbs.   I started back in May(this time) on the Keto diet and lost 40lbs without exercise, then I lost my dad in October to cancer and kind of plateaued and then started to gain weight back. I had gained almost 10 lbs and was struggling with keeping it off. I would gain and lose it in the same week. I was basically going from 198 to 204 for months, so here recently since listening to your podcast and the Ed Mylett podcast, I have changed some things.   I decided I need to exercise more (well Duh), but also switch up my diet. Like I said before I was on the Keto diet since May, well I just switched to healthy foods and slowed down on my cheese intake. When I say healthy, I added in good healthy carbs as well, like I was able to have a baked potato and steak with salad the first night and it was so YUMMY. being on Keto you can't have stuff like that, I also switched to doing intermittent fasting just a couple times a week, not every day.   I was so shocked today being the end the 1st week of the change, I have almost lost 6lbs I started at 201.4 when I changed everything and now I am at 195.8. It was able to get me over thinking about giving up and has helped me focus on why I started doing this in the first place.   I started listening to your older podcast and have kind of skimmed through the list and listened to different ones and I just want to thank you for what you do, it really can make a difference in someone's life. - Caryn Support the Show, be a Logical Loser Be part of our private Facebook group by going to www.logicallosers.com

Right now as I look at my progress, I want to quit eating all food, go on a liquid diet, run a marathon, and dump a ton of weight by 6:30. We want the weight off. We want it off yesterday. Meanwhile back, in reality, a better strategy is to set up some habits to do the right things on a consistent basis.  Full show notes at www.logicalloss.com/379

I got an email. In it stated: 4 years ago, I weighed over 275 lbs. I was depressed and addicted to video games. I played more than 12 hours of games per day. Fortunately, I lost over 70 lbs and I've kept the weight off for 4 years. More importantly, I transformed not only my physical health but my emotional and mental health too. I'm at that stage where I wanna share my experience with others who wanna make the same “health gains” that I did. So I invited Danyon Toniga on to the show to share his story. Some of the keys to his success: Do what you love. If you make it a chore, you'll never do it. Drink water before the meal and eat healthy first, then have a taste of the junk food If you can't do a taste, then plan it ahead of time and work it into your schedule, but keep that calorie deficit. Danyon uses the scale, but more importantly how he feels as a gauge of his success. Mentioned in This Episode Check out his YouTube Channel His article with all of his tips is at http://www.healthvi.org/guides/fat-loss/ His email is [email protected] Join the Logical Losers It's our awesome accountability club. Go to www.logicallosers.com

January started great for me, but mid-monthI started to go back to my old habits. We've talked about doing little things. I know what I want in my routine: Meditation (God time) Affirmations Exercise Water Sleep Food that helps me achieve my goals Taking my Advocare MNS 3 Suppliment Yet, for some reason, I'm not doing all of these and the one that is mind boggling is taking a supplement. Really? how hard is swallowing a pill? The MNS 3 has a few pills you need to take at certain times, and yet at the end of the day, there is always one package I forgot to take with my lunch.  I decided I would write down all of the things I wanted to accomplish each day into the Way of Life app. I was determined and decided I would start on Sunday. Here it is Monday, and I didn't do it. I was so pissed. Do I need to make a checklist to remind me to use my checklist? UGH! So my initial reaction so that I could get a perfect week (my goal) was to try again next Sunday. Wait, what? Yep instead of getting on track on Tuesday, in an effort to have a perfect week, I would wait until Sunday to try to get hyper-focused.  I was being poisoned by the thought of perfection. I noticed how this idea made me waste sic days where I could work on improving my efforts. Why wait until Sunday when I can take another crack at this tomorrow? So I did, and I did. Don't start “tomorrow” or “next week” or ” (insert day/event, etc) you can start improving you health right now Advocare Spark Energy and Focus Drinks I love Advocare Stick Packs. They are introducing a new flavor that is pineapple and coconut. I love it, and will be very sad when my free sample runs out. In the meantime, my favorite is Mango Strawberry. Add these to your water and you've got a unique blend of 20 vitamins, minerals, and nutrients that work synergistically to provide a healthy and balanced source of energy.* Spark contains an effective amount of caffeine to give you a quick boost, B vitamins to enhance your body's natural ability to produce and sustain its own energy, and neuroactive ingredients that enhance mental focus and alertness. I became a distributor cause I love their chocolate protein shakes. When you are a distributor, you get deep discounts, and it pays for itself. Follow Up On Last Weeks Interview With Karina Melvin Last week I interviewe Karina Melvin and got lots of great feedback. She is from Ireland, and it turns out her books is not available in the US. I let Karina know we are trying to get her book, and she sent this link to a book distributor that should deliver to the US. Atomic Habits Thanks to Josh from www.onthebubblepodcast.comhttp://www.onthebubblepodcast.comand www.punchingsideways.com for recommending the book, “Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones.” You can get this as an audiobook for free by going to www.logicalloss.com/audible  In the book, the author James Clear talks about how little things can add up to big results. Think of it like compound interest with money. This is what inspired me to create my checklist of atomic habits I want to create. I'm only through three chapters and so far I love it.  One easy step you can do is to ask, “What would a healthy person do?” Then do that. Eventually, YOU will be a healthy person. The other thing that really struck me is when we start doing these small steps, in the long run, they can change how we feel about ourselves.

I don't normally have interviews but I saw all the credentials of Karina, and how she had multiple degrees in psychology and addition I thought she must have insights that can help us all. Today you will hear her say things that may make you go, “Wait, what?” but on the other hand if you've been doing the same things for year and all you have to show is a yo-yo weight loss plan, Karina explains how some of the very things I do (restricting my food choices, focusing on calories, and other things) may be the wrong strategies.  With this in mind you might check out her book and if you are new to audible you can get her book for free when you sign up at www.logicalloss.com/audible Check out her book, her courses, blog, podcast and more at www.karinamelvin.com Thanks to all of our Logical Losers (our accountability and support group) at www.logicallosers.com

Special thanks to Nick Florido for the $30 Today I share how I was doing everything I was supposed to do I: Drink 60-80 oz of water Get seven hours of sleep a night Eat less than 2000 calories Get 60 minutes of exercise or 10,000 steps and yet the scale didn't move. In fact, in some days the scale went up. I was furious, and frustrate and I wanted to quit, but I didn't. I'm glad I didn't Today I woke up and I hit my goal. I focused on doing all the right things that lead to weight loss instead of the skill. On the Biggest Loser they had a saying, “Trust the process” and in this case I did Inspirational Quote about Not Giving Up “Character consists of what you do on the third and fourth tries.” -James A. Michener “Winners never quit, and quitters never win.” -Vince Lombardi “It always seems impossible until it’s done.” -Nelson Mandela “How long should you try? Until.” -Jim Rohn “There is no failure except in no longer trying.” -Elbert Hubbard “You just can’t beat the person who won’t give up.” -Babe Ruth “Never give up on something that you can’t go a day without thinking about.” -Winston Churchill “Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all.” -Dale Carnegie “Never give up, for that is just the place and time that the tide will turn.” -Harriet Beecher Stowe “You do what you can for as long as you can, and when you finally can’t, you do the next best thing. You back up but you don’t give up.” -Chuck Yeager “Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” -Thomas Edison “It does not matter how slowly you go as long as you do not stop.” ?Confucius “If you fall behind, run faster. Never give up, never surrender, and rise up against the odds.” -Jesse Jackson “Survival can be summed up in three words- never give up. That’s the heart of it really. Just keep trying.” -Bear Grylls “Successful men and women keep moving. They make mistakes, but they don’t quit.” - Conrad Hilton SUPPORT THE SHOW Support the show and become one of the Logical Losers and support the show at http://www.logicallosers.com Topics For the Future Have you tried Theraworx Relief? I keep hearing about this product for sore muscles on other podcasts and was curious if you've tried it. If so leave a comment below Start Your Own Weight Loss Competition If you start going to start your own weight loss competition like the old “biggest loser” TV show, I've already done all the work for the calculations. Just put in your starting weight, and the weights as you weigh in, and the spreadsheet calculates your weight loss. Check it out.

Go with me for a moment. Most of your friends come from your job. You are all close in age, you spend 40 hours together and often go to lunch together. In some cases, you even hang out after hours. Then you hire a new person. They are also similar to your age. Then you notice some characteristics: They seem to do things with little thoughts about long-term effects as you "only live once." They seem to talk negatively about many of the things you do They seem unfocused on your companies goals and are a bit self-centered. You try to ignore them, but every time you turn around they seem to be there. They seem to lie to you all the time Would you want to hang out with this person? How frustrating would this person be? How To Turn the Tides on Your Negative Inner Talk Notice it Notice what you're doing when you hear it Talkback and tell them to go away No matter what the inner critic has told you, you do have positive traits, although it may take you some time and discipline to retrain yourself to see them. We all have an automatic selective filtering system that (our brain) will look for evidence in our environment that matches up with whatever we believe to be true about ourselves. We will then disregard other evidence to the contrary. How We Feel About Ourselves Matters Events + Thoughts = Emotions If our thoughts determine how we feel, that means how we habitually think will determine how we habitually feel. (source) Give Your Negative Talker a Name I have a friend of mine who refers to his negative talker as "Grizz" as it's like a bear that roars at him to go eat bad things. I think I'm going to name mine "Charlie." I'm not sure why, but I can hear me telling Charlie to piss off, so I'm going with Charlie. Think about what kind of clothes this person would wear. Visualize this person. Now That It's Easier to See The Negative You Pay Attention to Your Environment The other night I found myself at an ice cream parlor. I thought to myself, why am I here? My inner voice told me one cone wouldn't hurt (lies). What had happened? I had been asked by my ex-wife to attend a Christmas party with her. Not as a date (They actual date had something come up and she didn't want to go stag). I wanted to help, and I'm not worried about us on a romantic level, but there was something in my gut that said this was not the best idea on the planet. The next thing I know, I'm at the ice cream parlor. Seeing Is Believing I have a wi-fi- Digital Scale which automatically enters my weight into My FitnessPal. Consequently, I don't really look at it much. My scale shows if I went up or down from the last time I weighed myself (which is typically daily). As the year is coming to an end, I downloaded all of my stats from Myfitnesspal and looked at the lowest and highest weight of the past years My goal for years has been 185 lbs.  May sites say 190 is the top of the range, and so I wanted to go to 185 Then I say that in 2016 I was five pounds from hitting my goal. After each year getting closer (with 2013, 2014, and 2105 each getting closer). I also see them when I get close to 220, or 225, I ge mad and get dedicated and focused. You Don't Need to Wait Two Weeks To "Start Over" Here is what I've done I'm using habitshare (I talked about this on a previous episode) to focus on the things I need to do (getting sleep, hitting calories goals, activity goals, etc) I joined a Stepbet this helps me focus on being active I bought a new treadmill (more on that later) I'm going to enter my weight into a spreadsheet that shows what my goal weight should be. (All Logical Losers can get a copy of this spreadsheet) My New Treadmill I've said the best exercise is the one you do. I tried a manual treadmill, but in a nutshell, I just liked a motorized treadmill better. I didn't really bother me until it started snowing. My activity went down to nothing, and the weight started to come back up. It wasn't cheap, but I know it would get used. I pulled out a credit card (not my favorite way to pay for things) and but the bullet. I bought a Horizon Fitness T101-05 Folding Treadmill that was on sale. Here is what I like: Built in blue tooth speakers built-in racks for tablets Featherlight folding Super quiet Goes up to 10 MPH and it also inclines Here is what I think needs improved: There are 40 different variations of programs that you can run, but the documentation on how to use them is poor. The built-in fan is an absolute waste of time Things to Know: It's heavy. While you can fold it up and drag it around, it's very heavy so pick where you want it, and put it down. From what I read, the Johnson company builds this brand all the parts for the unit, and they are well made and have won awards. Conclusion I've had it a week, and love it. https://youtu.be/CqDf2M6gq7c As an Amazon Associate, I earn from qualifying purchases Become a Logical Loser www.logicallosers.com

For me, the holidays are over (due to my brother going out of town for the holidays. This means yesterday I had the ham, the green beans, and yes, there were cookies.  With no surprise, when I stepped on the scale it went the wrong way. So I did a deep dive into my data in myfitnesspal.com (I've used Loseit! in the past and many others, they all do the same thing, I liked myfitnesspal, but use whatever works for you). In looking at the data I could CLEARLY see that when:   I eat 2100 calories (or less) in a day Exercises (in any fashion) for an hour Drink between 64-80 oz of water Get seven hours of sleep I lose weight. It is that simple. It's just not that easy. So How to Restart? Let's look at walking. You used to walk, and then you stopped. How would you start again? By taking that first step.  So for me, that means starting the day on my exercise bike, drinking 20 oz of water, getting in the shower and feeling like I was headed in the right direction.  Other things I might do in the future is listening to affirmations, and use something like the 5-minute journal,  or some sort of gratitude practice (I also talk to God on a regular basis, but you do what do you).  You don't have to have letters in the sky, a band playing, a drum roll, you just start. You decide that you're not giving up.  It May Not Be Pretty or Prefect When you restart, it may not be pretty or perfect, but it doesn't have to be pretty, it just has to be (in any form). You can do this.  Join the Logical Losers Support Group See www.logicallosers.com (For as little as $1 month)

So the Friday after Thanksgiving I was up 2 lbs. Today I'm down 1.5 lbs and I expect to be back on track tomorrow when I step on the scale. Here are some things to consider when coming off Thanksgiving. 1. Congratulations You're An American We plan for Thanksgiving for about two weeks. People spend a lot of money on travel. It's a big deal. There are family traditions involved. For me, my family tried something new this year and we had Crackle Barrel cook our food and just picked it up, took it home and are it. It was delicious. No long lines shopping, the food was great. No cleanup. We also bought some pies from a local orchard and the apple pie was from heaven. My brother made some sort of no sugar pumpkin pie that was good as well (with Cool whip which we've stated before is not really food. We're not sure what it is, but healthy it is not).  2. That Was Yesterday This is Today When I woke on Friday, I wasn't stressed. I knew the scale was going to go the wrong way. I also knew with a bit of discipline, and determination, the weight I put on was not going to stay long. In general, I ended up eating two large meals on Thanksgiving by the time you track all the leftovers. I got back on the horse, and decided to go back to my intermittent fasting (currently going 16 hours from dinner to breakfast) and had a light breakfast. I made sure to drink plenty of water thanks to my Ulla Hydration Reminder, and as it is now cold outside I got on my exercise bike in my apartment.  As for leftovers? Portion control. Don't cheat and walk around in sweatpants as you might have the day off. This is the day you get back on track. Don't over think it. Just do the stuff you know you should be doing.  3. Don't Be Surprised In the same way, I was not surprised my weight went up when I had over 2000 calories (even skipping breakfast), I was not surprised when the scale went back down. Doing the wrong things makes our weight go up. Doing the right things makes it go down.  4. Only You Control Your Attitude When you see that number reach for the sky on Friday, don't freak out. We knew this was coming. Maybe it went up a bit more than we thought, but if you really think about all the food you put into your mouth. Are you really surprised? You've lost weight in the past. It is time to get focused and do the right thing. Stop with the guilt 5. Avoid Making it Hard For Your Willpower There are some traditions that don't need to be honored. One of the hardest things to avoid during the holidays is cookies. Here is how.  Don't make them. Don't buy the ingredients. Don't buy the premade ones. Don't let the enemy into your house. TRUST ME, someone will give you a cookie. They will be at the breakroom at work, at a party you attend. I would be very surprised if you made it to Christmas without having a cookie. By keeping them out of your house, you avoid the whole, "One leads to two leads to oh my God did I eat all the cookies?!" scenarios.  6. Start a New Tradition We all want to go back to those days when we were kids. We want our kids to have those same experiences. Do we? Do want our kids to go through the same things we are going through today? Because when you feed the same mountains of sugar over the holidays, you are putting them on the path to follow in your footsteps.  I Love My New Quip Toothbrush My old electric toothbrush broke right when I heard about quip. It is half the price of my old Braun and my teeth feel brand new when I'm done. It a sonic toothbrush which means you don't have to scrub your teeth, and it doesn't feel like you are taking a jackhammer to your teeth. They send you refills, and everyone is packaged nicely and it's super easy to add your new head. It's all taken care of for you. Check it out at www.logicalloss.com/quip  Become a Logical Loser Do you receive value from this show? Help keep it on the air by becoming a Logical Loser and join our private community (you can join for as little as $1/month) See ww.logicallosers.com 

My old Fitbit blaze died after the 2.5 years, and after some research, I decided to replace my blaze with the new Fitbit Charge 3. Here are some of the features I like: The battery is supposed to last 7 days (we'll see) Fitbit Charge 3 helps you find moments of calm throughout your day with personalized guided breathing sessions based on your heart rate. For more information see www.logicalloss.com/fitbit Get Paid To Do Healthy Things on the Achievement App A listener turn me on to the Achievement App Back from another time of traveling. I've been playing with a few toys. http://logicalloss.com/achievement is an app that pays you for (more or less) letting them stalk you. You can connect your fitbit, myfitnesspal, etc. One of the apps you can connect is interesting "breathe" see https://www.stopbreathethink.com/ (both Apple and Android) I might use this in the future for those time when I'm stress eating Fitbit Charge 3 helps you find moments of calm throughout your day with personalized guided breathing sessions based on your heart rate. About Achievement App Achievement is a free service used by over 1.5 million members. You’ll be able to see all your health apps in one place and earn points for activities you already do! We’ve awarded over 100 million activities to date. So far they’ve paid out over $500,000 to our members and there is no limit to how much you can earn. Earn $10 for every 10,000 points. Rewards are paid out within 3-7 business days, and Achievers can redeem cash directly into their PayPal account or bank account of choice. Their mission is to provide a positive, insightful, and rewarding experience that supports everyone in achieving their personal health goals. I like that they are SUPER transparent. They let you know that some of the polls, articles, etc that you are reading and participating in, is used for research. You are 100% in control of how much is shared with their team You can even donate the money you earn to charity (so you get healthy while helping someone in need) Support the Podcast If you'd like to donate to the show see www.logicallloss.com/support If you'd like to join our private Facebook community go to www.logicallosers.com (join for as little as $1) It costs about $50 a month to produce the show. Your Weight Loss Strategy Ranked By Willpower   I read an article on MyFitnesspal and saw this article. We've spoken about Willpower in the past and how you can run out it if you try to rely on it oo heavily. See episodes Willpower and consistency and Operating Fear or Love Write a list of ALL the things you can do to lose weight (both on the food side and the activity side) Then next to each item, write down how much willpower will be needed to do this item. Choose one item for food, and another item for activity that will "cost" the least amount of Willpower. As you need action and willpower, choosing items that require less willpower will enable you to take consistent steps, which will boost your confidence. The boost in confidence will boost your willpower.  

Join The Diet Bet We are kicking off the holidays by "doubling down" on losing weight as we enter the "holidays" see http://www.logicalloss.com/dietbet and have a chance to earn money losing weight So Many Diets... I had found a few articles that had titles like "10 Things You Need to Know about the ______ Diet." So I read a ton of these and here is what I found. The Vegan Diet A vegan diet can be healthy and may help lower cholesterol, aid in weight loss and reduce the risk of some diseases. But this is only “as long as you can commit to learning about how to meet your nutrient needs, plan ahead to ensure that you are meeting them and make whole foods your focus It doesn't' necessarily mean its healthy It's not a magic pill (you still need to your portions) You need to see out protein You're more than likely to fart The Whole 30 Diet Eat moderate portions of meat, seafood, and eggs; lots of vegetables; some fruit; plenty of natural fats; and herbs, spices, and seasonings. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re whole and unprocessed. It means NO sugar, alcohol, grains, legumes, dairy, carrageenan, MSG, or sulfites, baked goods, junk foods, or treats with “approved” ingredients.  Although there’s a lot of social media backing for this diet, there’s not a lot of support from experts. You'll need to plan your meals ahead of time Hard to stay consistent You're likely to end right where you started You might lack essential nutrients It's hard to eat out with friends Mediterranean Diet Continually near the top of the U.S. News & World Report’s annual Best Diets lists, the Mediterranean diet is known for its heart health benefits and focus on fish, olive oil and red wine. It emphasizes whole foods, is vegetable-centric, replaces saturated fats with omega-3 rich heart-healthy fats, stresses the importance of seafood and whole grains and encourages more cooking and activity in the kitchen (you don't need to drink wine) It is more of a lifestyle than a diet, and with that probably more sustainable. As it doesn't focus on calories, you may not lose weight. You netter like Seafood You're allowed to eat pasta Paleo Diet In its purest form, the paleo diet allows you to eat only those foods that humans ate when they first roamed the planet millions of years ago. This means no grains, legumes, dairy or sugar and lots of meat, coconut, vegetables and fruit. There are benefits to eating a Paleo diet, such as consuming whole, unprocessed foods and lots of produce and being aware of the importance of high-quality meats. a 2016 review of controlled clinical trials comparing the diet to others, the strongest of the studies found no long-term differences between people following a Paleo diet and those on a control diet after two years. You will need to do some meal planning While many people think this is all about meat, it's also all about veggies. Buy good meat. Stay away from, sugar, soft drinks, artificial sweeteners, margarine and trans fats." Their claims of about grains are false Watch your calcium Not accepted by some people Ketogenic Diet The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet that forces the body into a state of ketosis, where fat is burned for fuel instead of carbohydrate. The ketogenic diet is very restrictive and takes a lot of commitment to get the nutrients you need for overall health. The diet recommends a 4:1 ratio of fat to carbs The diet recommends protein be around 20% “Supplementation with vitamins and minerals is an absolute necessity on this type of diet When you follow the almost no carb rule you may experience, "Constipation, bad breath and dizziness are just a few of the side effects of going so low-carb. " Your gut may suffer Lack of energy sometimes known as the Keto Flu It may be hard to eat out with friends You'll need to plan ahead DASH Diet The healthy DASH diet plan was developed to lower blood pressure without medication in research sponsored by the US National Institutes of Health, Dietary Approaches to Stop Hypertension. The internet was not to lose weight. The DASH diet is consistently ranked the best diet for a reason. “It’s balanced, realistic and flexible. It’s an eating plan that includes common, everyday foods that offer a multitude of benefits for all age groups. The DASH diet recommends plenty of fresh fruit and vegetables. DASH is an acronym. It stands for: Dietary Approaches to Stop Hypertension The DASH recommends: Eating vegetables, fruits, and whole grains Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils Limiting sugar-sweetened beverages and sweets. The diet is light on lean meat, poultry and seafood, allowing for 6 ounces total per day, Ward notes. You can still eat eggs. You will have to cook ahead Farts may likely happen For more information see https://www.nhlbi.nih.gov/health-topics/dash-eating-plan So What Did We Learn? No diet recommends sugar Most diets recommend planning and cooking ahead. Portion control always come into play Healthy food makes you fart in some cases You need to come up with a plan that you can incorporate it into your Lifestyle. If you can't do it in the long haul, then you won't lose weight in the long haul. BECOME A LOGICAL LOSER AND SUPPORT THE SHOW See www.logicallosers.com and www.logicallloss.com/support My New Toy I stopped by Walmart and just happened to see this device that cuts veggies up into slices and what appears to be spaghetti, as well as chips. I love squash but hadn't had any in years until I happen to have dinner at my brother's house. When I told one of my friends I bought one, they said, "You've got to work with some sweet potatoes and mix in some cinnamon. The one I bought a Walmart is all plastic, and if it snapped and broke I wouldn't be surprised. The other thing that I found disappointing was they didn't mark what blads did what. Luckily I caught this before I throughout the box, and grabbed a sharpy marker and fixed the issues. I have seen some units on Amazon that seem to come with the blads that are pre-labeled. It does take up some storage place, but I sliced up some squash, through some olive oil in a pan, lightly salted the squash, and it was done quickly. The clean up was super slick, and you can now call me a fan. Best of all, being a guitar player, I'm kind of happy my finders are nowhere near the blade. If you're looking for a quick easy way to get some veggies in your life, you might want to pick one up.

We've all heard in the past that it takes 21 days to bust a habit. It turns out that is a fable of the Internet that just kept getting repeated. Join the DietBet and Hurdle the Holidays Put in $20, and if you lose 4% of your weight when it starts (October 31, 2018) you get to share the pot with everyone who achieved their 4% goal (it's not as easy at sounds). For more information go to wwww.logicalloss.com/dietbet It Only Takes 21 Days to Create a Habit??? If you've ever heard that it only takes 21 days to develop a habit, it turns out that has been exaggerated, and misinterpreted by the Internet over the years (and if you repeat something over and lover long enough, people think it's true Now, however, there is some psychological research on this question in a paper recently published in the European Journal of Social Psychology. Phillippa Lally and colleagues from University College London recruited 96 people who were interested in forming a new habit such as eating a piece of fruit with lunch or doing a 15 minute run each day Lally et al. (2009). Participants were then asked daily how automatic their chosen behaviors felt. These questions included things like whether the behavior was ‘hard not to do’ and could be done ‘without thinking’. Although the average was 66 days, there was marked variation in how long habits took to form, anywhere from 18 days up to 254 days in the habits examined in this study. As you’d imagine, drinking a daily glass of water became automatic very quickly but doing 50 sit-ups before breakfast required more dedication (above, dotted lines). Missing a single day did not reduce the chance of forming a habit. A sub-group took much longer than the others to form their habits, perhaps suggesting some people are ‘habit-resistant’. Other types of habits may well take much longer. No small change What this study reveals is that when we want to develop a relatively simple habit like eating a piece of fruit each day or taking a 10-minute walk, it could take us over two months of daily repetitions before the behavior becomes a habit. And, while this research suggests that skipping single days isn’t detrimental in the long-term, it’s those early repetitions that give us the greatest boost in automaticity. Support the Show, be a Logical Loser Be part of our private Facebook group by going to www.logicallosers.com

Ulla Smart Hydration Reminder I just got my Ulla Smart Hydration Reminder. I've tried other smart bottles, and they had fun apps, etc. but I like MY bottle, and there was some setup involved, and it wasn't always accurate. I can track how much I drink in MyFitnessPal (or many other apps) but I often sit at my desk in the morning and 10:30 rolls around and I haven't taken a sip. That is where the Ulla Smart Hydration Reminder comes into play. It's a very small device that has a motion detector and knows when you're around. Then when time rolls by (typically 30-40 minutes)  it blinks to remind you to drink. The blinking pattern was developed in a way that it stimulates peripheral sight. In other words, you'll notice the alert even out of the corner of your eye.  It comes with a band that allows you to attach it to any bottle. When it arrives, you simply pull a piece of plastic off to allow the battery to get plugged in, and grab the band and attach it to your bottle. I've been using it today and every now and then it starts blinking. I take a drink and it stops. Right now it's on sale for $19.60+ shipping. Originally it was supposed to take two weeks to get here (it is coming from overseas) but it got here in about a week. You don't have to worry about turning it on or off. Ulla is fully automatic, there aren’t any buttons to push - it powers on and turns off automatically. Ulla senses your presence and ambient light. As a result, it goes to sleep when the lights go out or when you miss two hydration cycles. It does not make any sound so it doesn't annoy your co-workers. If you're looking to ramp up your water intake, this is a super easy mild reminder to keep hydrated. Apple Cider Vinegar A blog post on MyFitnessPal shows how this may not be as cool. For example, ACV (cause we're too lazy to say Apple Cider Vinegar) may decrease appetite. OF COURSE IT DOES (it tastes awful).  See the full post at https://blog.myfitnesspal.com/can-apple-cider-vinegar-fix-all-my-problems/ Support the Show Join the Logical Losers at www.logicallosers.com to help keep the show going. If you find any value, you can join for as little as $1 a month. 

What is Intermittent Fasting? ( If) Intermittent Fasting sounds too good to be true. It's not about WHAT you eat, but WHEN you eat it. Sound great right? Not so fast this doesn't mean the floodgates are open to eating whatever you want (pizza, ice cream, soda, etc) When you are in the fed state, it's very hard for your body to burn fat because your insulin levels are high. It is much easier for you body to burn fat in the fasted state (8 - 12 hours)  because your insulin levels are low. Fasting puts your body in a fat burning state that you rarely make it to during a normal eating schedule. Our bodies run on glucose, or simple sugar, but when we fast for a longer period of time, that energy source becomes unavailable. The body begins to convert certain types of body fat into fatty acids, which are easily absorbed by the blood. Most of the studies reviewed by Anton and team revealed that, while participants did lose body fat, no significant amount of lean tissue — which includes organ tissue, muscular tissue, and bone tissue — was lost. (source) Many Different Intermittent Fasting Styles or Programs These are the some of the popular methods: The 16/8 method: Also called the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours. So if you breakfast and eat lunch at Noon, you can eat from noon to 8 PM. Then you fast for 16 hours in between. This means you could eat again at Noon the next day (16 hours from 8 pm) Eat-Stop-Eat: This involves fasting for 24 hours, You would do this once or twice a week, for example by not eating from dinner one day until dinner the next day. The 5:2 diet: With this methods, you consume only 500–600 calories on two non-consecutive days of the week but eat normally the other 5 days. Obviously, with the reduced calories, this should lead to weight loss assuming you don't binge eat on the five days and eat healthily. Many people find the 16/8 method to be the simplest, most sustainable and easiest to stick to. It’s also the most popular. Why in The World Would I Starve Myself? When you fast, human growth hormone levels go up and insulin levels go down. Your body’s cells also change the expression of genes and initiate important cellular repair processes. Short-term fasting may increase your metabolic rate by 3.6–14%. Source Intermittent fasting can have many benefits for your body and brain. It can cause weight loss and may reduce your risk of type 2 diabetes, heart disease and cancer. It may also help you live longer.   Side Effects I was shocked to hear that the main side effect of Intermittent Fasting is, (get this ) HUNGER. Who knew? Here are some other things to keep in mind You may also feel weak and your brain may not perform as well as you're used to. This may only be temporary, as it can take some time for your body to adapt to the new meal schedule. If you have a medical condition, you should consult with your doctor before trying intermittent fasting. This is particularly important if you: Have diabetes. Have problems with blood sugar regulation. Have low blood pressure. Take medications. Are underweight. Have a history of eating disorders. Are a woman who is trying to conceive. Are a woman with a history of amenorrhea. Are pregnant or breastfeeding. All that being said, intermittent fasting has an outstanding safety profile. There is nothing dangerous about not eating for a while if you’re healthy and well-nourished overall. As with all changes in diet or exercise - consult with your doctor to see if this is right for you. Can I Eat ANYTHING? During The Fast? From what I've read, no. You can have water, coffee, tea and other non-caloric beverages are fine. Do not add sugar to your coffee. Small amounts of milk or cream may be okay. I Thought Breakfast Was the Most Important Meal of the Day? Some people are now saying that people who eat a breakfast, actually eat a healthier meal (not fruit loops, and coco puffs). So skipping the bowl of sugar drenched in milk, isn't that bad. When deprived of glucose for 12 hours or more, our bodies, and cells start burning fats for fuel, in a process called ketosis. In metabolizing fats, ketosis produces ketone bodies that serve as fuel for our brain (our brain gets priority when our bodies think we are starving) and healthy cells in our bodies. But senescent cells, and cancer cells are rather bad at being able to make the switch from using sugars to using fats as fuel. These cells have lost their metabolism flexibility, and we can use that to our advantage. What About Starvation Mode? If you have fat stored up, it never gets burned because we keep eating When we quit eating, we start burning fat. Breakdown of muscle tissue happens at extremely low levels of body fat – approximately 4%. This is not something most people need to worry about (source) I played with some Intermittent Fasting Apps Life From their website: The LIFE Intermittent Fasting app by LifeOmic makes it easy and fun to harness lifestyle changes to improve metabolic health. Overnight fasting for just 12 hours or more may result in improved metabolic flexibility, reduced inflammation and lower risk of diseases of aging. Track your progress on any fasting schedule with LIFE, see when you start burning fats for fuel, and intuitively log how you are feeling. Share your fasts and give and receive encouragement within custom circles of other LIFErs you care about, from friends to coworkers to healthcare providers. With the LIFE Fasting Tracker app you can: – Supports all types of fasting, including all intermittent fasting methods. – Start and stop fasts with a single button. – Easily change your target fasting time. – See when you enter ketosis. – Create and join groups of other fasters. – Post your mood and help people with their intermittent fasting goals. The LIFE Fasting Tracker app is available for FREE on the Apple App Store. (no Andorid Option) More information at https://medium.com/lifeomic/life-intermittent-fasting-app-ab9382de0c5f Zero From the Zero website When you dig through the data, it starts to get pretty exciting. It decreases breast cancer risk and recurrence by as much as 36%, improves sleep, has positive effects on markers of systemic inflammation, and regulates blood glucose levels and other aging biomarkers. Furthermore, Dr. Longo’s clinical trials have demonstrated efficacy for type 2 diabetes, multiple sclerosis, and cancer patients. All the benefits mentioned above (and more) are covered in a wonderful video series by Dr. Rhonda Patrick, where she interviews scientists Dr. Valter Longo, Dr. Satchin Panda, and Dr. Ruth Patterson. I highly recommend that you watch all three of these videos if you’re new to fasting. Zero https://medium.com/@kevinrose/introducing-zero-a-new-app-to-help-you-fast-209935e8245d TIMER This is not an app. When I say "Timer" I mean go to your app, set an alarm for 16 hours from now and click start. Want to see how much longer you have? Look at your phone. Now, this does not have the cooler trophies and history logs, but if you're looking for simple, here it is. When the alarm goes off, eat. At night when you are done with your last meal, set the timer again   Join the Logical Weight Loss Support Group www.logicallosers.com and check out Advocare products for your weight loss support.  

I am listening to the book Finish: Give Yourself the Gift of Done by Jon Acuff. I love the book and here is why Some books are nothing but studies. They are interesting, but not entertaining. Some books are just "inspirational stories" but they lack the facts and "why" things are working. I like this book as you learn: Some studies Some fun stories Jon watches way too much TV and movies.  But he did break down some things that seemed to obvious and yet we miss it.  You Start Your Work on a Goal, and You're Not Meeting it.  Here are your options: Cut the goal in half. Instead of losing 2 lbs a week, lose 1 lbs Change the time. Instead of trying to lose 2 lbs in a week, why not two lbs in a month? Change your actions.  First of all, some people are going to freak out with this idea. YOU NEED TO REACH and STRETCH. YOU NEED TO GET OUT OF YOUR COMFORT ZONE! While that is true, you also need to finish your goal. Setting yourself up to fail does not help much. The goal is to finish the goal and set a new one.  Example 1: You have a wedding coming up. You need to fit in the dress. You can't change the goal (fit in the dress). You can't change the time (can't postpone the wedding so you can fit in the dress). You need to look at your actions and change them.  Example 2: You want to lose 20 lbs by losing 2 lbs a week. You are struggling. So you change the goal to 1 lb a week. Now you hit the goal, feel motivated and keep going. Yes, the time will take longer but you are inspired to keep going. In the end, you reach the goal.  Think of it like a degree. When you are job hunting, nobody asks you how long it took you to get the degree, they just need to know if you finished.  Tracking Your Changes Allows You To Figure Out What Works When I Drink about 80 ox of water Get 7 hours of sleep a night Eat right Get 10,000 steps I lose weight. I was motivated as I had a big event coming up. I dropped 10 lbs When I got home, I started slacking.  When I got up to 219, I got mad (as it doesn't take long to gain it back). So what did I do? I looked at what was working and started doing that again. Why don't I just do that all the time? That's a mystery I have not figured out yet.  Jon talks about the fear of what is next in his book. Some people don't finish because then they have to figure out what to do next.  You can get the book for free (the audio version of the book is read by the author). Check it out at www.logicalloss.com/freebook Thanks to Everyone Supporting the Show  See https://www.patreon.com/logicalweightloss

Today I share how my weight is going up and down a bit. I'm losing at a rate of around .25 lbs per week. The good news is where I use to fluctuate between 221 and 219. This lead to fluctuating between 219 and 217. This week I was down under 216 for the better part of the week. While it would be easy to become discouraged with the fluctuations, the bottom line is the weight is going down.  Karen Loss Weight Cutting out Sugar and Processed Food Karen's story comes from SparkPeople.  She got both of her legs broken in an accident. She was at one point around 300 lbs She lost weight by celebrating the small victories. She cut out processed foods, and sugar, and started journaling. She took years, but through dedication, she is losing the weight.  New Way Of Listening to the Show The show is not listed on the Radio Public app. If you need an app to organize your podcasts, you can check it how here.  Thanks to all of the Logical Losers (Patrons)

Weight loss is hard. Anybody that tells you different is lying. It takes discipline, it takes stamina, it takes a plan, and patience. However, we often can make it harder than it needs to be by focusing on the BIG (in some cases HUGE) picture. Here is how I handled that the past few weeks.  Find out What Works On June 15 I had a really good day (1500 calories, and a calorie deficit of 700 for the day). The next day I hit my regular calorie goal of 1800, and had a calorie deficit of 732. I was on a roll. Why I didn't keep doing that I don't know. I had found a workaround and at night I try to not eat after dinner so that when I get to breakfast I am actually breaking my fast. But at night I needed something with taste (instead of water). I started drinking Spark from Advocare (45 calories) I love the Mango Strawberry. This held me over, and I was losing weight.  If It Aint Broke Don't Fix It So instead of keeping with what was working, I looked at the calorie deficit (meaning I had burned more calories than I had eaten) and saw where I had a "surplus." I thought instead of drinking another glass of Advocare Spark, why not have one of their Delicious chocolate shakes? After all, it was 210-220 calories with 24 grams of easy-to-digest protein, what's not to love? I had "room" due to my heavy deficit (or so I thought).  Remember You Help Create Your Environment Looking back, I think I was getting cocky. I started staying up later. I wasn't quite as dedicated to drinking water. Before I knew it after getting to 216, I shot back up close to 218? What it the shakes? No, it was the calories. There is a difference between 45 calories in Spark, What 300 Calories a Day Looks Like? When you add the 200 calories in the Delicious Shake PLUS the 90 calories for the Coconut milk. Does (for easy math) 300 calories make a difference?  300 Calories a day is 2100 calories a week and 8400 calories a month or 2.4lbs.  You Have the Power To Make Your Next Choice the Right One I REALLY wanted a burger today (from the McDevil). Lately, I'm trying to avoid looking at the big picture (cause that will suck the life right out of you), and so as I sat in the driveway of my church, if I turned left, I'd be going to McHell. If I turned right, I'd be headed home to grill some chicken. All I had to do was turn right. I asked myself, "You can turn right can't you?" Yes, I can turn right I told myself, and I did. The chicken never tasted so good. I'm also gonna play a bit more with Advocare. I'm drinking a lemonade that has mineral and herbs, AND it's an appetite suppressant (and above all its yummy) Why Was This Good? This little experiment lets me know what works, and what doesn't. All I have to do is what works on a consistent basis, and I will hit my goal. Links Mentioned Advocare www.logicalloss.com/advocare Advocare Meal Replacements (https://www.advocare.com/18013080/store/product/t1290-meal-replacement-shake) Show Supporters (Patrons) www.logicallosers.com

I heard Jeff Haden get interviewed on the You Wanna Do What? podcast with Monica Rivera. Jeff is the author of the book The Motivation Myth: How High Achievers Really Set Themselves Up to Win which can get for free by going to www.logicalloss.com/audible if you decide to cancel your subscription you can keep the book (or any other book) for free. Motivation Does Not Come Before Action So many times we think we need the motivation to take action. Jeff points out that it is the other way around. When we take action, and we do the right things, and we see the results, THAT motivates us to keep Going.  You Don't Need A Dump Truck Full of Motivation When you think, "I need enough motivation to loss 100 lbs." That is not true. The only motivation you need is enough motivation to make your next meal a healthy one. You need enough motivation to make the next day a day filled with good choices. When you TAKE THESE ACTIONS, the results is motivation. You feel like you accomplished something. People who achieve hard goals over a long period of time did not work on ONE goal, they worked on tiny little goals that upon completion motivated them to NOT QUIT. I Really Like This Book So Far I'm only through the first chapter, but I'm really enjoying the book so far.  Keep The Podcast Alive Last week I mentioned how I'm no longer an affiliate for Amazon. With this in mind, you can REALLY help the show by becoming a Patron (for as a dollar a month). If you enjoy the show, please support it (or consider a one-time donation ) 

I started this year off great. I was losing weight, as time went on, I began to YoYo. So while I'm still down 5 lbs from the beginning of the year I wasn't making much progress. Over the memorial day weekend I dusted off my favorite to do list tool todoist.com and it was a mess. I cleared out all the old stuff, and I got focused. So I had to decide what would be my number one focus. I had a few. I'm working on a new version of a book I originally wrote in 2012 call More Podcast Money. I might do a revamp of the School of Podcasting's website (even though I did one five months ago, but there is a new bright and shiny tool for websites ---oooohhh. I am working on turning a diary form 1995 into a podcast called the History of the Band Six Shooter. Then I noticed something. None of my priorities included the phrase "Lose weight," or "Eat less, exercise more." THAT is what I was not losing weight. It wasn't a priority. That was on Monday. On Tuesday the 29th, I got a call from a friend of mine letting me know that a group of my peers has chosen me to be inducted into the Academy of Podcasters Hall of fame. The ceremony is in two months. The minute I got off the phone I said to myself. YOU WILL GET UP AND GO TO THE GYM. The interesting thing was, this was not a question, this was not a possibility, this was a fact. Sure enough, Wednesday rolled around and at 6:45 AM I was in my shorts on the way to the gym. I was doing High-Intensity Interval Training on a treadmill sweating my butt off. So what changed? My Why. Look, I know that if I don't exercise and eat bad food I will gain weight. I increase my chances of cancer, stroke, diabetes, and include any other horrible diseases you want here. For some reason, those don't motivate me. Don't get me wrong. They SHOULD, but if I'm gonna be honest they don't. Maybe I'm a fool and think that I'll be lucky and dodge those bullets. This like ignoring that you are putting water in a bucket and eventually it's going to get full. You see eventually it will get full. So for now, my appetite is gone, my motivation is off the charts and I'm hyper-focused. The ceremony is July 24th. What happens after July 24th? Well, hmmmm. My goal is I will develop healthy habits and just keep on doing what I'm doing. There is that negative voice in my head that says, "Sure, go ahead and do your little exercise stuff, do your healthy eating, whatever, I'll be back." For now, I'm going to ignore that voice and politely go tell him to piss off. That voice is always there, always will be there, and the more I learn to ignore it the better I will be. So if you're why isn't inspiring you to do the right things that lead to weight loss, find a new why. I'm here to tell you the right "why" can make a world of difference. Support the Show Become a Patron Go to www.logicallosers.com

I've been a bit down lately, and consequently, my weight has gone up. I just had some things happen that were disappointing. I went over 220, and once again that always gets my dandruff up. I pulled a muscle in my shoulder that is taking forever to heal. So yesterday I went for a bike ride. Where I live I might as well be at the bottom of a coffee cup. It's fun coming home, but starting out is uphill in all directions. So I started out and I rode my bike all the way to the top. I was impressed. This was my first time out this Summer with my bike, and I did it. I was tired, sweaty, and out of breath, but I did it. I ended up riding 10 miles that day. The next day I woke up and my knees hurt, etc. My body letting me know it appreciated the extra effort. I decided to take the bike out again. Here in Ohio, you take advantage of any day that feels like Spring or Summer where it's not 200% humidity. So I decided to do five miles. Here again, not matter what direction I go, I'm going uphill. My body told me it wasn't going to be able to go up the hill again. I started anyway and figured if I needed to I would walk it part of the way. Sure enough about halfway up, I was ready to quit. Instead of looking at the hill in front of me, I look at the tire and the road to make sure I wasn't hitting any holes in the road, etc. I just look straight ahead and peddled. It was hard. My Fitbit about exploded due to my increased heart rate, but eventually, I made it to the top and about collapsed. It turns out I was stronger than I thought. I am using this to remind myself that I can do this. Losing weight is going to be hard, but I can do this. LIES LIES AND LIES We hear alot of people in politics talk about fake news, and alternative truths. I was leading a group at my church talking about the truths in the bible. This isn't going to be preachy so don't run away. This applies in non-church related items as well. What is it? Most if not all of the things that went wrong in your life we based on a lie. Fat is bad for you Don't change anything about the way you eat and lose weight Lose weight without exercise One won't hurt. I'll start tomorrow We know these are lies and yet we still listen to them. We know to stand up to them, and start doing the right things, eating the right way, even if we don't want to sometimes. We believe the lies often because it leads to an easier path. I watched a documentary on Amazon called Recommended Daily Amount and in the movie a person who had migraine headaches for 15 years, quit taking his medicine and for the most post "Cured" himself of migraines by cutting out soda (and caffeine) and sugar. He purposely didn't exercise as he just wanted to focus on the diet. Many parts of his body composition improved. He went through a major "Caffeine Headache" but ended up feeling so much better once he weathered the storm. Back To Basics I had a fluctuation with my weight a few weeks ago when I went out of town. It was somewhat depressing, but when I got home I just had to look at what has worked for me. Getting 7 hours of sleep a night Getting as close to 1900 calories a day (which means giving up mid-day snacks) Drinking 80 ounces of Water Getting 10,000 steps When I do this I love weight. This is my truth for now. So I started focusing on it, and low and behold the weight is coming back off.  Support the Show www.logicalloss.com/support www.logicallosers.com  

I've been listening to the Book Willpower Doesn't Work - Discover the hidden keys to Success by Benjamin Hardy. At first, the book was a bit too dry, but I'm into chapter fice now and it's making more sense. The bottom line is if we create a plan where we will just have to "hunker down" or " Suck it up" and that is the one strategy we are going to heavily lean upon, we are setting ourselves up to fail. I went the movies last weekend to see Ready Player One. While I'm not a gamer, I am a child of the 80's and the movie was good. What wasn't good is my friend buying popcorn. I'm supposed to be avoiding corn at all costs. My two biggest weakness when it comes to food? Popcorn, Ice cream, and if I had to pick a third, Pizza. I told myself going in, I was going to be OK. I ate a protein bar before I went to the movies. While I didn't eat half a bucket like I did previously, I did have a handful or three. While you can say, "Well you should've hunkered down,"  or "You're selling yourself too short," or "What are you supposed to live a life of a monk?" in the end I put myself in an environment that currently is not healthy for me. There is something to be said about your environment and Hardy points out that it is the environment that often shapes the person, not the person shaping the environment. Case in point, when a chick is hatching from its egg, it's somewhat hard to watch https://youtu.be/7A7eREYfd3w Yet if we helped the chick, that help might end up hurting the chick more than help it as it builds its strength getting out of the shell. It might not even live. How Do You Feel In Different Environments Today was the first day it hit 70 degrees in Ohio. I went for a bike ride, and later walked around a small pond tonight with the breeze in my hair. It was wonderful. I couldn't help but smile. When I got on trips for work, before I leave I always clean my kitchen spotless. Why? Because when I come home from a long trip to a sink full of dishes, it just sucks the life out of me. Another Book Talking About Your Morning Ritual Earlier in the year I was getting up at 6 and going to the gym. Then I started to stay up later, and now I can't get up (again, trying to rely on "pushing through"). When I start off my day in the right direction, I start off proud of myself and that leads to confidence which leads to me making the proper choices. Journaling He mentions that of meditation, prayer, and journaling, journaling is the most important. Writing helps you get focused and can boost your efforts by 10 by writing them down (or adding them in a digital journaling app. I use Penzu (web-based, iOs, Android), other popular apps are Day One (iOs, Android, Mac), and Journey (although when you buy the upgrade on Journey it's only for that platform - All Platforms) Lack Of Willpower Can Lead to InConsistency I exported all the data out of my fitness pall going back many years. Going back 7 years I've lost 197.5 lbs. so for me to say I can't lose weight is a lie. The problem is over the last 7 years I've gained over 416 lbs (roughly) which is why I'm at 218. So it's not a matter of losing weight, its a matter of consistency. Keys to being Consistent Keep an eye on your why (this is where the journaling helps) Don't try to do it all at once - pick your battle (singular) Schedule it - Don't prioritize your schedule, schedule your priorities - Steven Covey Don't beat yourself up. If you fall off the wagon, get up and chase it down and get back on.   “In essence, if we want to direct our lives, we must take control of our consistent actions. It’s not what we do once in a while that shapes our lives, but what we do consistently.” Anthony Robbins Another article I read said this: Start off with a Morning Ritual Do things even if you don't want to (cause you're changing things up and HUMANS HATE CHANGE) Focus on the process - not the results Find and do what you love - and then do it Let go of self-images Write down what you want Mentioned in This Episode Does this clutter make my butt Look Fat? Man's Search for Meaning Willpower Doesn't Work - Discover the hidden keys to Success Free Audio Book www.logicalloss.com/audible

I met JJ Virgin at a podcast event in San Diego this year. We talked about most diets work temporarily, but they are hard to sustain. The more I talked to her, the more I appreciated her NO BS approach, and how much science she had to back up her opinions. She was nice enough to send me some snakes and bars to test out. They are the perfect mix of "good but not too good." Some these bars I've tried in the past are awful, others are really yummy - and the minute you're done eating one you want another six. Everything I've tried from JJ's site has been good not so good that I want another. You Are Strong as Your Toughest Challenge I spoke about his last week and in trying to get on the virgin diet, it wasn't I was missing food, or having legit cravings, it was that I have myself trained like a dog to get a snack at 10:30 AM and 3:00 PM (with lunch in the middle). I have a reminder on my watch and all week, I would get up and snack (strawberries, maybe one of JJ's bars) but she really wants you go to four to six hours between meals (meaning, no snacks). So it wasn't until Friday that I made it from breakfast to Lunch. Then the next day, I took that vircory and made it the whole day without snacking. It's hard to battle your mind, and to battle old habits, but you can do this. Dave's New Spotify Playlist Game to Get Your Sweating at the Gym Anything you can do to keep exercise fun, to keep you pushing a little harder is good in my book (always consult your doctor). There is a difference between "being active" and getting 10,000 steps and going to the gym and pushing your body ever so slightly past its limits and working up a sweat.  One easy way to do this fast call HIIT training. HIIT is a training technique which involves intense bursts of high-intensity exercise followed by varying periods of low-intensity active rest, or complete rest. HIIT can be a great option for staying in shape when time is an issue, as you can get an amazing fat-burning workout in 20 minutes or less For me this means I fire up my Spotify playlist and when a new song came on a jogged for 30 seconds and then walked the rest of the song (for starters). Later in the week, feeling good I added a new twist. I would jog every time the chorus came on, and would keep jogging until the verse part of the song returned. This can be quite a workout if you have a song that keeps repeating the chorus at the end.   Who is JJ Virgin? She's a hall of fame nutritionist and celebrity trainer. Her website is www.jjvirgin.com You've seen her on Dr. OZ, Dr. Phil, Rachel Rae, The Doctors, the Today show and the list goes on. I first saw her on a TV show called Freaky Eaters and loved her style and passion for helping people. She is a four-time NY Times Bestselling author. She also hosts her own podcast (see Apple Podcasts). She's been doing this for over 30 years, and you'll hear in this podcast why I like her as we discuss Why Coke Zero isn't food How there is more to calories in vs calories out The food you eat can disrupt your body chemistry and that's we are often discussing gut health. How to look at studies to determine if they are valid Who she trusts when it comes to knowledge about health What is different between the Virgin Diet and the Sugar Impact Diet Her FREE 7 Day Stop, Swap, and Drop challenge JJ has a ton of great things on her website www.jjvirgin.com JJ's Books' The Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 DaysThe Virgin Diet The Virgin Diet Cookbook: 150 Easy and Delicious Recipes to Lose Weight and Feel Better Fast JJ Virgin's Sugar Impact Diet: Drop 7 Hidden Sugars, Lose Up to 10 Pounds in Just 2 Weeks JJ Virgin's Sugar Impact Diet Cookbook: 150 Low-Sugar Recipes to Help You Lose Up to 10 Pounds in Just 2 Weeks Miracle Mindset: A Mother, Her Son, and Life’s Hardest Lessons  Check out the Movie from the book for free I've listened to or read all of the above and they are chock full of insights, strategies, inspirational stories, and this little thing I like to call the truth. Books I Haven't Bought Yet But Will ONE-POT MEALS: 44 Simple, Tasty Recipes That Take the Guesswork Out of Healthy Eating JJ Products I'm Currently Using JJ Virgin - Vanilla Plant-Based All-In-One Shake (Brand New Packaging), 30 Servings JJ Virgin - Chocolate Paleo-Inspired All-in-One Shake, 30 Servings JJ Virgin - All-In-One Protein Bar, Dark Chocolate Mocha (Box of 12) JJ Virgin - Chocolate Paleo-Inspired All-In-One Shakes, 15 Servings 555 G (1.22LBS) JJ Virgin - Dark Chocolate Coconut Fiber Bars (Box of 12) JJ Virgin - Sleep Candy, Chewable Sleep Aid with Melatonin, 5-HTP, B6, Inositol & L-Theanine, 60 Tablets JJ Virgin - Leaky Gut Support Powder, 225g JJ Virgin - Safety Net, Cravings & Carb Digestion Support, 60 Capsules (great to take after a "slip up") JJ Virgin - Metabolic Reset, Appetite & Fat Metabolism Support, 120 Capsules  (going to order this one) Become a Logical Weight Loss Supporter Visit www.logicalloss.com/support  

I remember a trip to the dentist where he explained how they were going to pull one of my teeth. The actual tooth was under a cap and over the years and there just wasn't' much left. Luckily for me, it's way in the back and it's not viewed unless I pull my mouth wide open. If I want to put a fake tooth in place, it would cost me close to $2000. That is why there is still an empty hole there. So what does this have to do with weight loss?  Because I now floss much more than I use to. I've always brushed my teeth, but the flossing was an issue, and I also bought a waterpick. Why did all this happen? It was a reaction to a situation. What if the Doctor said.... You have colon/breast cancer (I'm over 50 and never been scanned ) What if Your spouse said ... We need to talk / I want a divorce What if You Car... Blew its engine due to lack of oil I was listening to a podcast called, "You Wanna Do What?" by Monica Rivera and her episode on practicing self-discipline She mentioned Will Smith's Instagram account and I agree that he is dropping some seriously inspiring knowledge The Wisdom of Will Smith Will was talking about self-discipline and mentioned how so many foods that are bad for you, and here YOU are CHOOSING to put this stuff IN YOUR BODY. Why are you kicking yourself where it counts? We are choosing things that are not in our own best interest. Sure we would like to eat whatever you want, but that is going to lead to you getting bad news sometime in the future. You are riding the merry-go-round of misery. Round and round and round you go, when it stops you have some seriously bad health issues.  So in the same way you have to put oil in your car or the engine blows up, you brush and floss your teeth, you have to develop the self-discipline to take care of you. When you bypass the fast food, you are doing self-discipline.  If you are going to win the war against food, you need to win the war against your mind. Command your mind, and you will command your body.  If our friend was trying to lose weight, and we saw them self-sabotaging their efforts we would tell them because we love them. Yet, we turn around and are blind, or refuse to see, the things that we do to sabotage our own efforts. Call it What it is - FRANKENFOOD When I see the new commercials for Coke zero, I don't care how much you tell me it's not bad for me I know better. I know that label has all sorts of things that don't belong in my body. We need to quit calling for the BS that we get thrown into our head multiple times a day, and start putting ourselves first. Yes, JR Mac is smaller than a Big Mac, but that doesn't mean it's good for you. JJ virgin talks about bringing the enemy into your house. She talks about putting poison in your body.  Would you do this?  Then don't let the enemy in your house, and don't put poison in your body.  It's easier said than done, but you are stronger than you think.   

Last weekend I went to the Division 3 NCAA wrestling championships. A friend of mine does all the voice-over work. You know the big guy with the cool voice. His name is Jason Bryant and has a billion shows on college wrestling at www.mattalkonline.com I went for two reasons. First I never get to see Jason in person, and I wanted to support my friend as he did his thang. I had no idea what to expect.  There were so many guys in spandex I thought I was at a rock concert in the 80's. There were six different matches going on at one time with Jason and another voice over person calling all of them. As a person with a slight case of A.D.D., it was a lot fo soak in. With a quick google search to see how to score a wrestling match, I settled in.  Some of these matches were very close with almost no scoring. Then you'd see a blowout where one person was just getting thrown around the matt with little or no control. There was one GIANT guy who weighed 275 lbs that just kept throwing his opponents around. But here is what got me. I would look up and see someone who pretty much had no chance to win. There they were lining back up to continue the match, face to face with their opponent. They weren't giving up.  In wrestling, there are times when you line up where you are on all fours, and your opponent has their hand under you on your stomach, and one arm on your arm. I was thinking; this would not be a good way to start. The choice of who would start up or down was determined with a coin flip. These guys were really going at it. At one point wrestler #1 had tried to rap his thigh around the wrestler #2's neck. Wrestler #2 stood up, and this was when I caught them. Back to back with one guy leg around the other guy's neck. One guy was standing on his hands with his leg around the guys head. It was a very weird position, and I'm sure either wrestler saw this coming tonight.  It is at this point that they both just somewhat paused for a second, figured out where they were, and they knew where they wanted to go. They would "talk it over" in their head and all of a sudden they would put their plan into action.  Remember the big guy I was talking about? I watched him win match after match. He was just throwing his opponents around like a bag of potatoes. THUMP they would land, he would jump on top of them, and the next thing you know they were pinned, and the match was over. Now it was later in the night; only the best had survived. It was the last match of the night, and here came the big guy in blue. His opponent in red was no small either but still was much smaller than the big guy in blue. The match started, and much like the other matches, the big dude commenced to throwing the other guy around like a bag of potatoes. I thought this was going to be another short match. Once again, this wrestler who many would think had no way of winning kept coming back. He kept finding a way to keep the match going.  I watched as once again their arms and legs were all intertwined. The red guy was stuck. Both wrestlers paused a second, and I thought, "Oh here it comes." I was right, but I got a big surprise. All of the sudden the red wrestler spun around and ended up on top of the blue wrestler and before I could finish being surprised the ref called the match and the big blue wrestler had been pinned. The match was over.  What Does This Have to Do With Weight Loss? Everything As we get older we often find ourselves in different weight divisions. The amount of weight I had to lose in my 20's is probably less than the weight I have to lose in my fifties. Throw on top of that, I've been losing muscle all these years and the effort it's going to take to lose the weight is going to take more effort.  When I was little, I would play ping pong with my Dad and he would kick my butt. I had no chance. I would also play my best friend. We would play for hours, and then on the weekends, my Dad would get home (he was a long distance truck driver) and he would come down and kick our butts. He showed no mercy for these young teenagers. If you were going to beat him, there was only one way.  I just got done listening to the Miracle Mindset book from JJ Virgin. JJ shares the story of her son being a victim of a hit and run that left him for dead. He had severe brain damage, his body was, well broken. He was never supposed to live, or wake up, or walk, or talk. Yet, due to a great mindset, he is. It is an amazing story. I listen to a lot of audiobooks, but this one I tackled in two days. I listened to it on the treadmill. It is an amazing story. Oh yeah, there was one more piece of the pie. JJ had just gone ALL IN on her book The Virgin Diet, the big publishing machine wheels were starting to roll, and if the book was not a success, JJ would be in financial ruin. Did I mention it's a great story? One of the things that stood out for me is how we always rise to the occasion. I remember my Dad laughing. Not a giggle, but a big hearty bear laugh when I beat him the first game. The second game, he realized that I wasn't some little teenager anymore and I had improved. He paid more attention. It was a close game. He laughed again when I beat him. He was sweating now. "Alright, one more game Mr. Smarty Pants..." I was having a hard time playing as I was excited. My Dad was somewhat scary. He was a big guy, and I swear the whole house shook when he would march down the hall and throw open the door and tell me and my brother, "you boys need to sleep NOW!" Again, it was a very close match. We went into overtime. You had to win by two points, and in the end, I won. My Dad laughed, sighed, took a deep breath, and shook his head and came over and put his arm around me.  You don't grow without facing challenges. JJ talks about this in her book. Just like the wrestlers, you need to figure out where you are, what you're up against, and the give it everything you have. When I got back from Florida about a month ago, I told myself it was time to notch it up a bit and pay closer attention to my health. It was time to go to the gym before getting on the computer. It was time to put me first. So I did. I was taking Advocare products as well. I now paid attention and took those and I'm down almost three lbs. It's not dropping fast, but its dropping.  I had a weekend with a birthday and an out town guest (otherwise it would've been close to five lbs lost).  Just like wrestling, there will be surprises that life throws at you. Sometimes you win, and sometimes you end up with someone's butt in your face. The bottom line is you've overcome obstacles before, and this new challenge is what is going to take you to the new level. The new you. It's not going to be easy, and you may feel the cards are stacked against you, and that the score is life 10 you 0, but you can come up with a new plan, and you can do this. For me, I read The Virgin Diet. I'm cutting things out of my diet for three weeks. I had to go to my PO BOx today. I had to pass SO MUCH fast food and ice cream. I've committed to taking my health seriously. I can do this. It wasn't easy, but I even passed a Dairy Queen and the next time  I do it I have that experience to draw on to make it easier. JJ is about being ALL IN, so I've ordered some of her shakes, supplements, and I borrowed her cookbook from the Library (Sweet Potatoes with cinnamon is quite yummy). It's my new strategy, and I'm willing to give it a try.  The bottom line is, the only way you lose is if you quit, and I'm not dead yet, so I'm not quitting.   Become a Logical Loser www.logicallosers.com

Steaming Things in Platic Bags - Is It Safe? Jillian Michaels talks about how she absolutely refused to promote steam fresh products on the biggest loser as she wouldn't promote anything that promoted steaming in a plastic bag. What's the big deal? It comes down to BPA which stands for bisphenol A. BPA is an industrial chemical that has been used to make certain plastics and resins since the 1960s. No, you can read that according to the Mayo Clinic that, "the Food and Drug Administration (FDA) has said that BPA is safe at the very low levels that occur in some foods. This assessment is based on a review of hundreds of studies." For me, I don't believe a single word out of the FDA as every documentary I've ever seen shows how corrupt that government agency is.  According to Livstrong.com, "These bags are sold with the vegetables inside and as stand-alone products. In general, microwaving foods in plastic containers may carry some health risks due to the transmission of BPA and pthalates from the plastic to the food. However, the bags specifically manufactured for use in microwave steaming do not contain BPA or pthalates. Further, many other types of plastic containers on the market today are safe for microwave use. Still, you should use steam bags as described by the manufacturer and not reuse them for other purposes."  For me, I don't like the word, "MAY" as it may carry some health risks. To me, health risks is a yes/no question. If someone said, "May cause death, or may cause pregnancy" I'm not going to go down that path. Many of the above articles mention an article from Good Housekeeping that states their studies show very little trace. It also states, "Many hadn't heard of bisphenol A before it grabbed the headlines earlier this year, but the chemical has been in our lives for decades" To this I ask, "So the fact that we've had a potentially bad chemical in our lives for years makes it ok to keep it?" What's the big deal with BPA anyway, "BPA and phthalates are what are known as endocrine disruptors — chemicals that can interfere with our hormone systems, mimicking, shutting down, or modifying the chemical signals that regulate everything from metabolism and reproduction to our bodies' response to stress." source The National Institute of Environmental Health Sciences, part of the National Institutes of Health, advises against microwaving polycarbonate plastics or putting them in the dishwasher, because the plastic may break down over time and allow BPA to leach into foods. source BPA - Who Cares? Some things that have been tied to BPA include: Lower sperm counts and other reproductive abnormalities Early puberty Cancer Obesity and diabetes Neurobehavioral abnormalities My First Experience With a Steamer Basket So I purchased a steamer basket that pretty much fits in any pot see http://amzn.to/2H2CufB. I bought a head of cauliflower ($3) and put an inch of water into a pan, and turned the heat on high.  I washed the cauliflower and broke it up, and by that time the water was boiling. I put in the basket, through the cauliflower in and set a time for 5 minutes. It came out perfect. The only struggle is getting the basket out and getting the cauliflower into my bowl. While you can grab the handle and pull it out, I opted to put on my Hot Hands (silicone heat resistant gloves) and picked up the basket via the handle and then carried the basket to my bowl and just dumped it in. (I LOVE my Hot Hands). The head of cauliflower will be the same as two bags of cauliflower (without the added spices and salt) and I avoid plastic. I do end up with a pot that needs cleaning (in a way, if you consider bowling water a dirty dish).  Consider Yourself Nudged If you are a regular listener/reader, you know I've been gone over the last few weeks. I've been to Orlando for a podcasting event, and then out to San Diego for a Social Media Event. In February I kept telling myself, "When I get back from San Diego" I will refocus on my health. I wasn't off the rails, but the exercise routine was moved down the priority.  Well, now I'm back. Am I a liar? No. Then I guess I better hit the treadmill. I did. I guess I better eat right (see above). I'm cooking healthy options as I write this. The bottom line is we all often put lines in the dirt. Our favorite line is "tomorrow" and we all know it never comes. When it comes time to put up or shut up, you know you can do this. Take that first step. I met a woman in San Diego. We had met a few times at different events. She's really a target customer for me as she really should start a podcast. When I met her again I was informed she had indeed started a podcast after buying a competitors product that cost multiple times more than mine. Why did she go to the competitor? He challenged her to start a podcast. With this in mind, I challenge you to take your health more seriously. I challenge you to plan your next meal. I challenge you to block off times where you can exercise.  My New Why For new people to the podcast/blog, I've been divorced for two years. I'm really not interested in starting a relationship, and to a certain extent thought "that part" of my heart may be dead. My ex-wife really took a toll on my self-esteem, and left me with what my friend Rany Cantrell from Leaning Toward Wisdom calls, "Head Trash." Well over the last few events, low and behold I still find a woman attractive, and low and behold actually found the strength to talk to a few. My game is very, very, rusty and it took a lot of courage and stepping out of my comfort zone, but in the end, I ended up with what amounted to a schoolboy crush on one woman. As these events are much like summer camp, I'm logical enough (hence the name of the show) to know the difference between a crush and legitimate feelings.  With the new "Hey my heart still works" mentality I did think ahead to the future. If I am ever to be naked in front of a human being again, I need to take some steps. If I'm going to attract a woman with something besides my wit and charm, I'm going to need to take some steps. I'm going to need to change my lifestyle.  We all have different a "Why." Maybe you want to be there to see your grandchildren get married, or be there for your kids, or maybe you're just sick and tired of being sick and tired. For me, this new motivation is working. It may not work forever, but it's working now and as the old saying goes, "If it ain't broke don't fix it." So figure out you're why, and on those days that you don't want to exercise, or you're really craving some bad food, think back to your why.   Become a Logical Loser (Private Facebook Group) Check out www.logicallosers.com or go to www.logicalloss.com/support

I was reading the book the 5 AM Miracle, and I really liked one part of it where the author had you filling out a spreadsheet outlining the tasks you wanted to accomplish each day to achieve your goals. The problem with this idea is I wanted to update it on my phone. While you can use google sheets, it was just clinky. I had previously talked about the free app Habitshare which is great for sharing your progress with people (look for me under [email protected]) who then can nudge you to keep you accountable.  So I set up some tasks and aligned them on when they should be done during the day. I also have the app set up to send me alerts (for example 15 minutes before lunch alert me to take my pre-lunch supplements).  By doing this, I have found I'm starting great, and starting with lunch, things go downhill. While my breakfast and snacks are on target, my lunch and dinner meals are not. This is not the end of the world, this is just helping me ID what the issues are so I can come up with a new game plan. One thing I'm trying is instead of cutting things out, just eat less of them. For example, on lunch I would eat two skinless chicken thighs and a bag of broccoli. Now I meat eat one thigh. If I eat a salad, no more cheese, and maybe one hard boiled egg instead of two.  I've been traveling and speaking. This keeps me beyond busy, and I just got home from Florida (it takes a week to get caught up) and now I'm getting ready to go to San Diego where I will be speaking at Social Media Marketing world. So I'm going to try to get some episodes in. Please don't give up on me, things will get better in March. I plan on really buckle down, and get this weight back off. Figure Out What Is Wrong and Then Make Changes The Habitshare app for me made it easy to throughout the day check in on my goals. Then looking back at the week see exactly what is going wrong and try to come up with a game plan to fix it.  Give THE IDEA a shot if you're not a fan of apps. Write down the tasks you need to do every day to help you with your weight loss goals. BE HONEST WITH YOURSELF if you didn't do it, don't mark that you did. By behind honest, you can see what is working and what is not. 

What's the DifferenceGastric Bypass Procedure vs. Gastric Sleeve Procedure: The Differences. A doctor attaches a small pouch to the intestine in order to bypass the stomach. The surgeon removes a portion of the stomach, producing a tube-shaped stomach (sleeve) Restrictive operations like gastric sleeve surgery make the stomach smaller and help people lose weight. ... More than half of your stomach is removed, leaving a thin vertical sleeve, or tube, that is about the size of a banana. Surgical staples keep your new stomach closed. Is it Worth it? No matter which weight loss surgery you choose, the procedure will be expensive and will require that you make big changes to your lifestyle. You might wonder if gastric bypass is worth it. Or if other procedures like the gastric balloon, sleeve gastrectomy or lap band is worth the risk Pros and Cons A gastric sleeve surgery is a restrictive procedure to help you with weight loss. Find out its' pros and cons before making your decision. A gastric sleeve surgery (sleeve gastrectomy) is a restrictive procedure to help you with weight loss. ... Your new stomach size limits the amount of food you can eat Can You Put The Weight Back On?As a result, patients lose up to 70% of their excess body weight within 18 months to 2 years. However, up to 3 out of 10 gastric sleeve patients gain weight after reaching their low weight (1)(2). The amount varies widely by patient, ranging from only a small amount of weight to all of it (3)(4) source What do you need to take after the surgery? Multivitamin with Minerals – You'll want to use chewable vitamins or patches for the first month after surgery. ... Iron – Iron may be recommended. ... Calcium Citrate – Taken 3 times daily. Vitamin B12 – May be recommended. Avoid sugar, sugar-containing foods and beverages, concentrated sweets and fruit juices. For the first two months following surgery, your calorie intake should be between 300 and 600 calories a day, with a focus on thin and thicker liquids. Daily caloric intake should not exceed 1,000 calories source THIS POST has a ton of people who seem to be gaining the weight back after operations She Lost 100+ Lbs With Small Achievable Steps I was reading a Dr. Oz Magazing that included the story of Andrea Freitas who does the A Measured Life blog on how she lost 100+ lbs. Here are some of the steps she took: She replaced one coke with a glass of water each week.  She cut her calories by eating smaller portions instead of cutting out food. This also took years to achieve. She didn't do this in six weeks.  She went from 275 to 168 and she is keeping it off. Become a Logical Loser Support the show by being a Logical Loser and keep the conversation going at www.logicallosers.com You can also go to www.logicalloss.com/support

What's the Deal With Maltodextrin? So I noticed that in my new Advocate Spark (I love the grape) that it included Matlodextrin. Then I looked at their really yummy Chocolate protein drink. What did I find? You guessed it Maltodextrin. At first, I thought Advocare was trying to fool me (the box of Spark shows "Sugar-free." Then I looked at the awesome low priced Chocolate Wehy Protein from Equate (which is also delicious). What did I find? You guessed it Matlodextrin. Lastly, I pulled out some drinks from Slimgenics that I used to consume. There it was again. Maltodextrin. So I asked, "Uncle Google" and here is what I found If you’re trying to lose weight, you will want to avoid maltodextrin. It’s essentially a sweetener and a carbohydrate with no nutritional value, and it causes an increase in blood sugar. The levels of sugar in maltodextrin can lead to weight gain.  - www.healthline.com Maltodextrin is a food ingredient made from starch. It is used as a flavor carrier and to improve thickness, texture, body, and taste of food products. Maltodextrin is a polymer that consists of multiple units of glucose linked together in a linear fashion. Maltodextrin is commercially made starting with a simple starch and using the hydrolysis process. It is also a main ingredient in the brand-name sugar substitute Splenda it is controversial as it is often made from corn, and most corn is genetically modified, this Maltodextrin is GMO based. There are no known GMO versions available. A controversy has started on the internet about maltodextrin causing a spike in blood sugar. But maltodextrin is seldom used by itself as a food, but rather as an ingredient in a food, thus this isn’t a serious concern.  - Go Clean Label https://gocleanlabel.com/what-is-maltodextrin/ According to Livestrong.com "The Center for Science in the Public Interest has recognized maltodextrin as safe and fructose as an additive to cut back on in the diet. Experts agree that sugar, no matter the form, should comprise no more than 10 percent of total caloric intake. Most Americans get double this recommendation." Source For me, it just seems like every form of sugar isn't for you and this may show as a carb instead of sugar in your food tracking. It seems wherever they pull out sugar, they just replace it with a substitute. 21 Ways To Lose Weight Forcast Your Meal, and eliminate the question, "What's for Dinner?" Rein in your sweet tooth Once a day eat a salad Sit down when you eat Find a workout buddy Exercise even when you don't feel like it Hope on a scale once a week Get to bed at a decent hour Rish, shine and eat Don't rely on willpower Track your steps, but watch your feed Cut back on TV time Double down on Produce Reorganize your fridge Watch the booze Think: Fast, slow, repeat. Stop sipping your calories Make friends with free weights Try a new exercise Do lunch like the Japanese Learn how to relax about food. Become a Logical Loser Keep the conversation going by being a patron (as little as $1 a month) and be part of our private Facebook group. Go to www.logicallosers.com

Listen to the show at www.logicalloss.com/348 Thanks to "the Kims" who left some kick butt comments last week, and basically saying they encourage me to keep trying, but maybe Advocare is not the best way to go. In the end its Food, Water, Sleep, and Activity that lead to weight loss.  So I said I was going back to what I use to do. Then I had to take a look at what I am doing now and compare it to what I was doing when I lost weight. Sure, I eat a lot of chicken and vegetables, but if I REALLY look at what I do, some things have crept in.  I went MONTHS without Fast food, and now I was eating Fast Food two times a month. Now I might say, "Well, it's only two, but the bottom line is, I DIDN'T DO THIS AT ALL  when I was losing weight. Once a quarter I was now eating ice cream. This never happened when I was losing weight. I was being more active. While I'm not as concerned at getting 10,000 steps (as I'm looking more into weight lifting), that turned into not doing much of either So I started tracking everything I was eating, and made to sure hit my calorie goal (1900) and I did. Since then, you guessed it I started losing weight.  Seven Minute Workout The other thing that I started using is the app " 7 "  or you can search for Seven. As I have to be honest with myself, I realize I'm not going to go out here in Ohio in January when it's -2 degrees. So I still want to build muscle, so I fired up this app. It's free and you can purchase more exercises if you want. It has a game effect where they want you to exercise every day for seven months.  I believe this is new to the app but you can now connect with friends and see their activity on your app. So now, when you see that they did their exercise you may inspire to do your exercise. Here is a link to a demonstration video Habit Share App Another fun app that has a built-in accountability is called Habit Share. It takes all of two minutes to setup and you can look for friends and share your goals with them. So now they can see how good (or bad )they are doing. then you can encourage them when they are doing good, and nudge them if they seem to have fallen and can't get back up. It works on both Android and iOs. It's completely free with no ads. Here is a demonstration video Thanks so Much For Supporting The Show Keep the conversation going in our private Facebook groups at www.logicallosers.com (as little as $1 a month) Mentioned in the Showwww.ynab.com You Need a Budget Think Up Affirmations App   I really liked their meal replacement shakes. Check out www.logicalloss.com/advocare

Today I took a long look at where I have been, what works and what didn't I lost 30 lbsa year ago. I went to a place called Slimgenics, and just about the time I was at goal weight I quit going. Why? It was expensive. Sometimes 300-400 a month. I wasn't sure what I was putting in my body. So here I am a year later and back where I was. I had to ask myself, do I really care how I lose the weight if I don't damage my body? The answer was no. The other factor is I hurt my back in such a way that I could move for two days. I thought to myself, "remember how this feels" because I didn't have that issue when I weighed less. I wasn't sick, and I had more energy. A listener to the show told me about Advocare and how he had used it to drop some weight. I looked into it. It has a definite "Amway/Multilevel" feel about it, but I was curious about the products and the price. It isn't cheap, but then again a Big Mac Value Meal is $6 and the meal replacements were less than that (for preferred customers). They do have a lot of medical doctors on staff to make sure the products work and are safe New Products Same Plan So I'm going to start off the same way I did last year with a 24 day jump start to get my body ready for the nutrients and supplements I will be feeding it. The 24-Day Jumpstart™ is designed to fuel a fresh start and help set you on the path to a healthy lifestyle. You will begin with a 10-day Cleanse Phase to help prepare your body for optimal nutrition, then complete the 14-Day Max Phase where you will start to develop a routine of fueling your body with quality supplementation and a healthy, balanced diet. When that is over, the 28-Day Optimize™ keeps it simple with the same product routine each day, flexible food choices, and daily activity so that it’s sustainable and easy to adjust based on your specific goals and needs Then I'll be doing the 28-Day Lifestyle™ is a commitment to making a true transformation by sticking with the healthy habits you have learned up to this point and working towards a long-term routine.  So you end up with 24+28+28= 80 days Here is a handout to start tracking your progress For more information check out Dave's Advocare store at www.logicalloss.com/advocare Thanks To Our Awesome Supporters I want to thank Laura from Oregon for her very generous donation to keep the lights on here at the Logical Weight Loss Podcast. If you'd like to help, see www.logicallosers.com  

In the past, I've said one way to achieve your goals is to break them into small baby steps. If you think about it, we really just need to worry about the next meal. Yes, exercise is important, but the food is the real place to focus. So here is what I'm going to do. My goal is 1900 calories. If I'm going to eat three meals and three snacks, I look at it as my snacks should add up to one meal.  1900 / 4 = 475 And if all of my snack for the day add up to 475 and I plan on eating three then 475 / 3 = 158 In using MyFitnessPal (or any of the other of the available apps) I can easily come up with meals that come in under those limits I looked at the ingredients of what I call "The Big Salad" (for all you Seinfeld fans)  -images on website at www.logicalloss.com/346 - To put this in English, I need to get a potential more calorie efficient dressing, lose the cheese and instead of dumping 8 ounces of chicken (the whole bag) cut that in half and that would cut close to 300 calories.  A typical lunch for me is Two baked chicken thighs: 260 Broccoli and Carrots 100 and I would actually have room for an Apple ( 80 calories) (total 440) My Breakfast is Often: 2 Eggs: 144 Honeycrisp Apple 80 (total 224) or  Equate Chocolate Whey Protein Powder 180 Unsweetened Almond Milk: 2 cups 90 Banana  110 Jif Natural Peanut Butter 95 (total 465) In the end I look at this and go, "Yeah, I can fo that." Mind Hacking: Free Ebook You can find the entire book at https://www.mindhacki.ng/content/write/index.html Here again, it's the same answer we hear over and over. WRITE IT DOWN REPEAT what they call "Positive Loops" to Your Self - and this book says to write them down 15 times a day (I'm going to go back and try the Think Up App SIMULATE - Think of yourself doing these steps COLLABORATE - There are powers in working with people ACT  

I purchased the Fitness Reality TR3000 Maximum Weight Capacity Manual Treadmill with ‘Pacer Control' & Heart Rate System on a black Friday sale. A manual treadmill means there is no motor. You make it go. Here are my thoughts: Listen to the show here The setup was easy. It took about 10 minutes. It is NOT like a motorized treadmill, so it's going to feel different. When I do a lot of walking on a motorized treadmill, the bottoms of my feet and knees feel it the next date. With this, my thighs felt it ( really felt it) as you're kind of pushing the belt along. It takes a while to get the right settings. It seemed at first that you had to have your hands on the railing to keep a consistent speed. This is bad as I have a Fitbit on my wrist, and it doesn't count steps if I do it this way (I can always put it on my shoe, pocket, etc). Once I got the right settings, I was able to "Just walk" on it and I didn't have to think too much about it. But the days of pressing start, and grabbing a book to read, etc are not gonna happen (at least not after using it for a week). It seemed I had to concentrate on what I was doing. I do like that it has a place for a water bottle, and it checks your pulse. It seems well made. The displays is plastic, so I would take it easy on it, but what do you expect for under $200. It folds up east, and while it's not light, I could transport it to another room (there are wheels on the bottom of it). So it is different, and as humans, we normally don't like change, I think the more I used this the more I will like it. I am amazed that even though I'm going slower than a motorized treadmill, I appear to burn more calories as I'm dripping with sweat. Hello Fresh Review I was at Podcon and was next to a Hello Fresh booth. I eventually had to order just to get the salesperson ( a nice guy) to quick pitching me. Here are my thoughts. The Hello Fresh app makes it super easy, and even a "picky eater" can find meals. The meals come to about $10 a meal. They say 10 minutes for prep, and 30 minutes to cook. For me, it was more 15 minutes of prep, and 35 minutes to cook. The one meal I've cooked so far was super delicious. The shipping was great. There is a giant block of ice to keep everything cool, and you simply open the box, and pull the bags out and put them in the fridge. Who Is it For? Busy people who don't have time to shop. People who are tired of eating the same thing over and over. People who eat out alot. Can I Cancel or Pause My Account? You can pause your account via the app. You can click a button in the app to call customer service and they will cancel you if that's what you want. What Does it Cost? For me, it was $59 a week for three meals. There are different plans available. Final Thoughts on Hello Fresh The one meal I've had so far was really good. If I compute what I eat for dinner or lunch, it's about $5 a meal. So this is double what I pay if I go shopping and buy in bulk. As someone who is now dreading going out into the Ohio cold, I may be willing to pay more for food if I don't have to go get it, (And I like my food choices) At this point, I'm going to give it another week with six more meals and go from there. If you want to try it, check out www.logicalloss.com/hellofresh you'll get $40 off your first week.

Step Bet is Complete I made it through all six weeks of my step bet and ended up making $9 (a 22% return on my $40).  Still Trying to Get Back on Track I've got over my cold but pulled muscles in my back. The bad news is I'm now really down to zero in momentum.  I realize that the next step isn't going to be easy. I'm back to square one. I know that but I also know if I push through.  Under Desk Baby Elyptical Not For Me I tried an elliptical that fits under your desk, but it wasn't for me. It was the Stamina In-Motion Elliptical Trainer, and while I wasn't trying it under a desk ( I was standing on it), in that situation it just worked my calves.  Manual Treadmills I watched a ton of videos looking into Manual Treadmills (no motor). I liked the Fitness Reality TR3000 Maximum Weight Capacity Manual Treadmill with 'Pacer Control' & Heart Rate System because there is a place for your water bottle. It's $179.  (Behind the scenes, this unit was lost during transit. I had originally ordered it from walmart.com) They apologized, gave me a 10% discount, and will ship me a new one. ) When You Can't Exercise Remember that exercise is important, but in the end, you can't exercise your way out of a bad diet. So with no treadmill, I'm really watching what I am eating, and trying to find ways to stay active.  Support the Show You can shop at Amazon or donate by going to www.logicalloss.com/support You can also keep the discussion going by becoming a  Logical Loser

Committed to Weight Loss Are You? What does commitment mean? According to Merriam-Webster: a :an agreement or pledge to do something in the future a commitment to improve conditions at the prison; especially :an engagement to assume a financial obligation at a future date b :something pledged the commitment of troops to the war c :the state or an instance of being obligated or emotionally impelled a commitment to a cause For me, it means acknowledging the importance of something and scheduling your life around it. Here is an example (and I don't want to get into a religious discussion). Back in the early 1970's when I was growing up, there weren't many stores open on Sunday. Most people were committed to going to church. Many businesses opened later (if at all) and often closed early. The biggest reason for this was many Americans went to church. It was important. We scheduled our Sundays around going to church. Some people say they are committed to walking a mile a day. Every day they put on their shoes and get up and go walking. Then one day it rains. One person opens the door and says, "That's too bad, I was in the mood to walk today." The other person opens the door and sees the rain, and puts on a raincoat and grabs an umbrella. One person knows how important walking is, and schedules their life, and make arrangements to keep it at the top of their priority list. I recently went to Washington DC to speak at a podcast event. My hotel was about a mile from the event. It was between 35-50 degrees during the days and evenings. I had someone who was also at the event so we split the hotel bill. I explained I was a Step Bet, and I needed to get 9922 steps per day. I wanted to let him know that at night I me be doing laps around the hotel by walking in the hallway or using their exercise room. He suggested we walk to and from the event every day. This made making my daily goals easy. I still had to walk a bit at the hotel, but for a small amount of time. Step bet is an app where you put money in, and you have to hit your step goals for six weeks. When I started there were 598 people, three weeks in and we are down to 450 people with $23,920 that will be split by the people who hit their goal for six weeks. Typically we hear the word commitment in regards to a relationship. When you are in a committed relationship, you don't go looking for another one. With weight loss you are committing to a lifestyle and you don't go looking for another one. You are committed to eating different foods, and you don't go looking for others. In the same way that "cheating" can devastate a committed relationship, cheating on a diet can devastate any progress you have made. When Does Five Minus Two Equal Zero? Weight Loss Math You are committed five days of the week. Monday through Friday you are committed. You've been focused for a few weeks and you are down four lbs. Then the weekend comes and you are busy, and you start eating fast food, you grab some cookies and desserts. You can be good for five days, and in two days on the weekend wipe out all your progress leaving you with zero. I have got under 220. I'm a 217 lbs. This is partially due to staying committed. I'm eating right, exercising, and I got help by being sick. That leads me to my next topic Why Do You Lose Weight When You Get Sick? The real reason for losing all of this weight is dehydration. I know for a fact that being sick also requires an increased need for water. When people fall ill they do not drink enough. Water is a vehicle for every chemical action that occurs in the body. It is really important for healing and staying hydrated (obviously). Water is lost through excessive sweating when you are ill. Your body temperature runs high during a time of illness thus increasing your water loss. You need to drink an abundant amount of fluid during your illness and you will see little to no weight loss. I think that if one could make themselves eat more and drink enough during an illness they would be able to actually gain a little weight. It kind of works weird, huh? When there is a time that benefits us to eat a little extra we do not feel like doing so. When we want to eat more we really should not, but hey, that is life. -source When you are sick, it is normal to lose a bit of weight as you’ll generally consume fewer calories, and less fluid, than you would normally consume to maintain your weight. If you are ill for more than a few days, this can be a marked weight loss. Sick for a week, it might be as much as 4-5 pounds. Sick longer and you should really be speaking with your doctor, not your personal trainer. Before we go any further, you should know that approximately half of the weight you’ll lose when sick is fluid weight, so you can expect to gain back about half of what you’ve lost within a day or two of recovering. Being sick is not a way to lose weight. That’s just dumb. -source Join the Logical Losers Support the show and get access to our private Facebook group. Go to www.logicallosers.com

This week I didn't get to my weight lifting, I go all my steps in (more on that later) but I'm up .4 lbs. I'm not going to cry over that, but I need to get back to the gym. While you can't exercise yourself out of a diet, I want to continue with my weight lifting.  Do Fitbits Realy Motivate People? There is a study from Harvard about using Fitbits (or any activity trackers). They had a number of groups: use of a Fitbit Zip, a popular clip-on activity tracker (with payment of $3/week to continue in the study regardless of the number of steps taken) a Fitbit plus a cash incentive ($11 for taking 50,000 to 70,000 steps each week, or $22 for more than 70,000 steps/week) a Fitbit plus a payment to a charity (which was larger with increased activity) a control group that did not use an activity tracker; this group also received the $3/week for participation regardless of activity levels. In the end, the group that got good old hard CASH was more motivated.  Other reports show when you work activity into a group activity or game that can boost engagement, and again, if you throw in money, that seems to get people's attention. Shocking isn't it that money motivates people... In my opinion, the only kind of motivation is self-motivation.  If we can get our head inside the "big picture" we can see where WE WILL save money in the future by not having to rely on medicine, pills, and surgeries.  If you're interested in a Fitbit, you can check them out here. If you just want a small clip-on unit, (the ZIP) they start at $59. (these might be getting discontinued as they aren't available at Amazon).  My Old Air Fryer Turned Into a Smoke Machine I had purchased a Power Air Fryer XL for 159 in March. I used it weekly and while I loved it the first few times I used it, I began to dislike it and eventually threw it away. Here is why: Cleaning the basket chewed up your sponges The idea was to keep your food out of the grease, they had a dimple in the bottom of their pan to keep the basket raised, but if you put a fair amount of chicken thighs, it weighed down the basket to where the food was soaking in great. What is the point of a six-quart fryer, if you can't load it up? I don't think it was the basket or the bucket that cause the problem but the oven itself. I would wait for it to cool, and attempt to clean the roof, and there was a weird edge around the oven that the bucket/basket slid into. I saw where grease was building upon it. You had to stand on your head to see inside of the oven.  It leaked grease on my counter The final time I used it, I looked like I was at a Kiss concert with this thing billowing smoke that filled my apartment and set off my smoke detector (multiple times).  Enter the NuWave Brio Air Fryer I looked around and Walmart and Target didn't carry more than one unit, and I wanted to be able to look into the unit to see how I could clean it. I went to Bed Bath Beyond and ended up with the NuWave Brio Air Fryer (3 quarts instead of the six quarts I previously). The price was $89.  There is a six-quart version for $129.  I chose it as the basket looks like it will be easier to clean, and there is a tab in the bucket to ensure that the basket stays out of the grease (and after using it four times it does). It also has a pre-heat option that I like (it doesn't take too long).  The reviews seem where the majority are positive, and some of the negative reviews are interesting, "The oven was hot...." um yeah, yes it is.  You also need to leave from any air fryer to have space for the heat coming out of the fryer has a place to go.  Mentioned in This Show Spryfit  Join the Logical Losers and Support the Show

Get Paid For Walking with Step Bet Step Bet is the sister to Diet Bet. With Step Bet you put in some money, and it reads the data from your fitness Tracker (Fitbit, Garmin, Apple Watch) and assigns you a goal. You have active days (a smaller goal) and a stretch goal. For me, my goals are  9922 steps for active days and 12, 222 for a stretch days. (Your goals will be different based on your previous days). In a week you have four active days, and two stretch days and one off day. Do that for six weeks and you get a portion of the pot. My current pot has 600 people with a pot of 24,000. If 75% of people fail that means 18,000 will be divided between 150 people with a net of $120 (minus a cut for step bet). If money motivates you this scenario would bring a 300% return on investment (as I put in $40).   The key (for me) is getting up a litter earlier, and at night getting my steps in before doing any other activities (or by watching TV while on a treadmill). The real challenge here is the six weeks of consistency.  Its available on iOs and Andorid (see www.stepbet.com )   Understanding Affirmations I was reading the book Burn the Fat Feed the Muscle and it had one of the best descriptions of why and how they work. In the book Tony states: All day long you carry on a mental conversation with yourself. Psychologists estimate that we think up to 60,000 thoughts a day and that 98 percent of these thoughts are the same ones we had yesterday—most of them negative. In a year, that’s almost 22 million thoughts! The basis for positive thinking and philosophies such as the law of attraction is that the subconscious is amenable to suggestion. People who say that positive thoughts and affirmations don’t work aren’t using them effectively or consistently, or they’re wishing for the positive while thinking about the negative. This is me. I would try them for maybe three days. Mixed messages If a captain gives an order such as “Go east,” then keeps changing his mind—“No, go west … no, go north”—the ship would never get anywhere! This is also why most people get nowhere with their fitness, weight loss, or muscle-building endeavors. Ironically, the very statement “Positive thinking doesn’t work” is a negative suggestion guaranteeing that it won’t work! Again, this is 100% me. The conscious mind is a lot like the captain on the bridge of a ship. The captain sends a command to the engine room. The subconscious mind is like the people down in the engine room. No matter what orders come down from the bridge (conscious mind), the crew obeys, even if the orders are stupid ones that crash the ship into a rocky shore. The reason this happens is that the crew (the subconscious) can’t see where the ship is going; they are simply following orders. Like the ship’s crew, your subconscious mind carries out every command it accepts from your conscious mind. Its sole purpose is to obey your orders, even if you give ones like “I’ll always be fat.” Frequent repetition of thoughts (mental orders) is one certain way to penetrate the subconscious mind. By constantly repeating negative commands such as “I can’t lose weight,” your subconscious will see to it that you never lose weight because that’s its job: to follow your every command literally and without question. If you program your mind with negative suggestions often enough, it will lead you right into cheating on your diet, skipping workouts, or some other form of self-sabotage. Without a target, your subconscious simply steers you toward your dominant thoughts. The subconscious mind is always at work 24 hours a day, whether you direct it consciously or not.  Because of how your subconscious operates, it’s crucial to focus on what you want to achieve, not on what you want to avoid. He mentions in the book that much like weight lifting you need to give affirmations 25-30 days to sink in.  I've never been able to completely buy into Affirmations. To “affirm” something, by dictionary definition, means that you are declaring it to be true. When you say an affirmation over and over again, a couple of things happen. Your sub-conscience gets busy noticing ways to help you achieve your goals.   Because your brain is constantly looking for clues to filter your environment and guide your actions, it will pick up on any available influence. This could mean all the subconscious fears and doubts you haven’t dealt with or even messages in your environment. The reason you need to repeat them is To run efficiently, your brain strengthens its connections every time you think, feel and do. This helps you perform tasks with less energy and more focus. Think about driving a car or riding a bike. It can be awkward at first when you're learning, but after you figure it out, it comes naturally. The Tension of Repeating a "Lie" May Be the Key One article stated, "If you feel uncomfortable about lying to yourself, you’ll want to fix it. You’ll either change the affirmation to make it comfortable, or you’ll change your lifestyle and habits to make the affirmation true.The latter action is the response that will completely transform your life for the better!" While another article suggested adding reality to your affirmations such as: I am frustrated by my eating habits, but I am learning to treat myself with the respect I deserve. I am learning to do better.  I am sad about the fact that I’m still single, but I am learning how to relate with men in a more open, brave, and vulnerable way. I am learning to do better. I am scared about handling this big, new project, but I am learning to have confidence in my ability to achieve my goals. I am learning to do better. These statements aren’t “empty self-praise” or temporary “mood-boosters.” They’re honest, self-respecting assessments about where we’re at, what we’re learning, and what we’re capable of becoming. They are affirmations of truth—and the truth will set you free. One Article on Psychology Today in 2017 stated, "the process of self-affirmation changes the way we think about our tasks or goals, so that we think about our tasks in more abstract/value-related ways, as opposed to concrete, lower-level actions." How Do You Write an Affirmation? One study found that if you have really low self-esteem, doing positive self-esteem can actually BOOST your negative self-esteem as you argue with yourself. FULL ARTICLE  Some people suggest a more honest affirmation. ThinkUp Affirmation App I found this app ThinkUp: Positive Affirmations & Motivation Daily - Precise Wellness LLC that is super helpful, easy to navigate and guides you through creating your own affirmations. You record them in your own voice, and then pick the background music, and more. You can test it for free, and then either rent the app for $3/month or buy a lifetime license for $24. I've used other affirmation apps, and this one is the easiest to use, and just seems more thought out and professional. You have access to affirmations from experts (for those who don't want to make up their own), and I just liked using the app. I can see me using this on a daily basis. Support the Show Become a Patron See www.logicallosers.com

So after reading the book Burn the Fat Feed the Muscle by Tom Venuto, I got re-inspired to really try weight lifting. I HATE WEIGHT LIFTING due to the soreness that always follows. So what changed my mind? I shut up and did. I got up at six AM and went to the gym. The next day, as expected my muscles were sore, but I only notice when I move. So going from standing to sitting, sitting to standing, etc. Most of the time, I might notice a little plumpness, but in reality, on a scale from one to ten, it's about a three. Most of the day I don't notice it. I need to buckle up, suck it up and just do it. Physically inactive people can lose as much as 3% to 5% of their muscle mass each decade after age 30. Even if you are active, you’ll still have some muscle loss. I'm now 52, which means I may have lost ou tp 10% of my muscle. This loss of muscle even has a name, "Sarcopenia." Sarcopenia typically happens faster around age 75. But it may also speed up as early as 65 or as late as 80 In the same way that almost every book I read says to eat a good healthy breakfast, they all say changing your body requires weight lifting (either via weights or body weight exercises). How I'm Able To Tolerate Exercises I Hate. 1. I Made it a Game I've got an app, and I'm going to use it to make weight lifting a game to see how I can compete against old workouts to see if I can make it better. When I go to the gym I've adopted an attitude mentioned in the book and that is "I don't want to go to maintain; I go to the gym to improve. And if I want to improve, then today I must aim to beat my previous workouts and do something I've never done before." Now do be silly and over do it, but realizing there should be progress in the future it the mindset I have. 2. Made it Easy I found an app to track and customize my downloads. While you don't need this, I wanted the documentation to track my progress (more on this in a minute) 3. Ensured Success The first time I attempted to get up at Six AM I failed. I reached out an turned the alarm clock next to my bed off and went back to bed. On Wednesday in addition to the alarm clock, I set my phone as an alarm and put it in a place where I would hear it, but have to get out of bed to turn it off. 4. I Lie To Myself Lifting weights for the rest of my life is depressing (although who knows as a month I might like this). So my goal is to get to 190 by February 8th 2018 (my 52nd birthday). It is an aggressive goal, but I'm committed. By telling myself, "It's only until February" I can stomach the pain as I know it's not forever. 5. I Give Myself Pop Talks I mentioned a few episodes about using non-flattering pictures as motivation, I've also made posters with my goal weight, my goal date, and a slogan like "YOU GOT THIS" and I've put it in my kitchen, my bathroom, and other places I see on a regular basis. I've also found a cool affirmation app (more on that later). 6. I've Got Some Skin in the Game I spent some money on some new tools (Skulpt Chisel, and some apps) so I need to get my money's worth. Skulpt Chisel Review I came across the Skulpt Chisel on YouTube. I saw very chiseled men singing it's praises. What is it? It's a device that looks like a plastic wallet. You spray some water on some sensors and push it against your body in different locations to get insights into your body composition (how much fat, and how much muscle). It syncs with your phone (works on both iOs and Android) and gives you an overall reading on your body composition as well as each body party. It's not shocking as a man in his 50's with a body that looks like a man in his 50's my worst area is my belly (abs only 29.9% muscle). The Skult Chisel is $99 so I bought it knowing I really wanted to track all of my changes (and I love gadgets) A Very Rough Start Anytime I buy anything electronic, I expect it to need to update the minute I get it out of the box. After all, how long has it been sitting on a shelf somewhere? What the PDF didn't tell me is that for me to connect to the skulpt, I needed to go into my Bluetooth settings of my phone and disconnect all other Bluetooth devices.  I sat trying and trying to connect my phone and it just wouldn't. I would find it, the device would turn green, and it would prompt me to press a button and that would then lock it up. Thank God for Google. I was able to find a Facebook group with some clues. I turned off all Bluetooth devices, and I put it on the charger to be able to update the unit. This took me an hour to figure out. I was really surprised that while everyone and their brother is reviewing the Skulpt Chisel, there are very few videos (and zero from the company) on how to use it. They give you a squirt bottle and a pdf. I had no idea how much to squirt on the sensors before pressing it against my body. It turns out you only need a squirt or two. So the learning curve was pretty bad, but once I get it all setup and syncing, everything works fine. You can do a full scan (where you measure many parts of your body) or a quick scan (which scans around four parts of your body). I did get some help with Skulpt on Facebook, who pointed me at their help desk I'm still not sure how I missed their support area, but I did. Skulpt Chisel Fairly Easy to Use Once I go through the initial setup and update, the Skulpt Chisel is pretty easy to use. You don't have to spray that much water on the sensors. You might occasionally have to reposition the unit to get a good reading, but so far I'm happy with it. While my Withings (now owned by Nokia) scale lets me know my body fat percentage (29.3) the Skulp Chisel said I was at 31% and let me see where the problem areas were. The Analysis Needs Work I liked that it lets me know I need to work my shoulders and even gives me names of exercises I could do to build those muscles. Then when I click on the name of the exercise it leads me to a page that apparently had a video at one point, but it was removed. So it's helpful, ( I can search the exercise and find a video) but it just left me thinking that they are understaffed. Some Features Not Available Some videos I saw on YouTube mentioned it would give nutrition advice. That does not exist at this point and time. Overall Summary About Skulpt Chisel Yes the setup procedure was a nightmare and they need to update their PDF, but once it's going (and since you read this article you shouldn't have as bad an experience) I like it, and I believe the graphics it generates will help motivate me to keep going. More Information Available Here Workout Tracking Made Easy With the Stacked App. I've tried a few apps in the past and they seemed geared toward the bodybuilder with uber options or made shaping a list of exercises into a workout confusing (pumping weight app). The Stacked App is for iOs only at this point, and I love the fact that I was able to log in, click around and figure out how to add an exercise that wasn't listed (even though their list is impressive) turn those exercises into workouts. Then as I was actually doing the workout it was super easy to enter the weight and reps (and add exercises on the fly if needed). You can try it for free, but it's only $4.99 Key Points: Create your own workout routines, or choose from one of our pre-made workouts for both men and women Pay once, and you’ll get lifetime access to everything Stacked has to offer, as well as free upgrades as it improves You’re going to love how elegant, simple, and uncluttered Stacked is, both visually and functionally. All your information is automatically and securely stored on their servers, so you never lose it There are no ads in the app. Ads are ugly, intrusive, and annoying, and you won’t find any in Stacked, whether you upgrade or not. Support the Show Become a Logical Loser Support the show and get access to our private Facebook Group Keep the conversation going at www.logicallosers.com

I was listening to a book (from Audible) (get a free book when you sign up) called the Subtle Art of Not Giving a F*ck, and to summarize it: You can only have 1 number one priority. If you try to do everything, you may be able to do a lot of stuff, but you more than likely will not be doing any of it well. Thus, some things you have to blow off and not worry about it. I've mentioned before that you don't have to keep up with the Kardashians.  The author mentions that we often operate in the Motivation > Action > Results mindset. We wait until we hit rock bottom, and we get motivated to take some action. Those actions lead to results. Thos results motivate us to the take more actions, which brings more results (and it keeps on repeating). The author changes the trigger. Instead of waiting for rock bottom, change it to where step one is Take Action > Results > Motivation. That motivation then leads to more action. Thus to get the ball rolling DO SOMETHING.  This is especially true if you did something and the results were not what you were looking for. Does this mean there is no motivation? Well, there may be motivation to not do something that apparently did not work.  Motivated to Help Others? Try Charity Miles Earn money for charities every time you run, walk, or bicycle by using the free Charity Miles app. Corporate sponsors (whose information you'll see as a backdrop image in the app) agree to donate a few cents for every mile you complete. Browse the app's list of charities, find the one that you support, and then hit the road. When a lot of people use Charity Miles, those little bits of money add up. When Charity Miles first launched, its developers created an initial pool of $1 million to donate to charities as people used the app. Once that pool of money ran out (and it has), the developers said they would find corporate sponsors to continue making donations on the user's behalf (and they have). Running and walking earns 25 cents per mile, while bicycling earns 10 cents per mile. As the end-user, you don't have to do anything at all to make sure that money reaches your charity. Charity Miles handles that part. Before you start running, walking, or bicycling, you select a charity from a list. These charities include the World Wildlife Foundation, Alzheimer's Association, Wounded Warrior Project, Stand Up to Cancer, and many others. You can choose a different charity each time you log more miles, or you can stick with just one. It's entirely up to you. As you start to move, you see your speed and total miles add up. Behind these basic stats is a backdrop image that's also an advertisement from the sponsoring organization. (That's how they make money). The app starts tracking when you pick an activity. When you finish your run, walk, or ride, you press the red button to complete the activity. The app shows you a summary of how far you traveled and how much money you earned for your organization of choice. There are a few other features in the app, such as the ability to join a team or form your own team so that you can collectively raise money for charities with friends. Charity Miles users have earned over 2.5 million dollars for charity. For more info go to http://www.charitymiles.org/ What is Dave Reading? Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World I'm not looking to get six pack abs, but burning fat sounds good. Like every other book I've read, the first part of the book explains why THIS ONE is better. I just started it (listening on Audible) Join the Logical Losers Support the show and get access to our private Facebook group. Go to www.logicallosers.com

I've been listening to the Book, "The Subtle Art of Not Giving a F*ck by Mark Manson. It's an interesting book (get it on Audible.com)  Here are some key points: 1. You only have so much capacity to care without stressing out. Pick what you care about and apply it to those things that matter. 2. While things in your life may not be your fault, it is your responsibility to do the right thing. For example, what if someone put a baby outside your door. It's not your fault, but it's up to you to do the right thing. 3. Comparing your life to others can suck all the joy out of your life. 

If you've listened to this podcast you know last year I lost 30 lbs. I looked so much better, felt better, and just about the time I was going to reach my goal, I started reverting back to my old habits. I thought I would coast across the finish line. I listened to 25 Days: A Proven Program to Rewire Your Brain, Stop Weight Gain, and Finally Crush the Habits You Hate - Forever by Drew Logan (Author), Myatt Murphy (Author). In the book, he talks about how we often approach weight loss the same way we do a test in High School. We cram for the test, and the minute we hand in our paper we wipe away that information. I am also listening (I rarely read, I listen to most of the books) to The Power of Habit: Why We Do What We Do in Life and Busines and in that book he explains how you don't get new habits, you replace old habits with new ones. A key point I learned (so far as I'm only into chapter three) is that the old habits are still there. Think of this like a river. Over years the banks of the river and the twist and turns are well defined. If you come along and throw up a dam to re-route the river the old river doesn't cease to exist. There just isn't any water in it. So if you decide to take away the dam, it's very easy for the water to go right back into the old pathway of the river. Think of how hard it was to build the dam, and re-route the river, and think of how easy it would be to have the water to return to its old river path. This is why we have to be very careful when we decide to have "just one" of something. That can be the crack in the dam that starts the whole negative ball in motion. When this happens, we need to look at what is triggering us, and eliminate the trigger, or come up with another solution. I'm not sure who or why, but I started going to Walmart on Friday nights. I live alone, and I guess I figure most people are out starting the weekend, and it would be less crowded. This is a Walmart with groceries, and they have a decent selection so I often go there to stock up so I'm ready for my Sunday night "cook a bunch of stuff for the week" routine. There is a Chipotle and a Dairy Queen right in front of Walmart. One week I had a good week, and my weight was going down. I decided that Chipotle was a better bad choice, and went in and had my chicken tacos with lettuce, cheese, and mild salsa. I had a coke. Stike one for getting a coke. Then after the meal, the chicken always leaves me thirsty (probably due to the spices and salt content). Instead of getting a water, or even worse, a coke, one week I went to Dairy Queen and got an oreo cookie blizzard. The next day the scale didn't go up! WOW! What a positive reward. I started adding Chipotle and dairy queen to my weekly routine. The bad news is, the scale started going the wrong way. Also, the blizzards at Dair Queen started to inch into Chocolate Frosty's at Wendy's. The dam had broken and here I was back at my old habits. In the past, I've chosen to go to a different store to avoid the whole situation. That's kind of a bite off your face to spite your nose situation. I wanted to look at what was the trigger? Was it Walmart and just seeing the Dairy Queen? Maybe. In The Power of Habit, the author mentions that Cinnabon locations in malls are typically not in the food court. Why? Because they want the smell to waft down the hall and entice you so that as soon as you SEE the store, you're already having a craving. What is a healthier solution? There are a few. I could drink water, and after the Chipotle, drink more water to get the spices out of my mouth, or pop a breath mint. If the spices make me crave ice cream, then find a new solution. The obvious option is to NOT go to Chipotle. I could eat a healthy meal at home (the whole point of chipotle is to not go grocery shopping hungry) and then go Grocery shopping.   The 25 Days Method There is a set of eating plans (high protein, low carb - what a shock). Why I like this idea is you focus on your next meal. Pick your protein, pick your vegetable (or carb). Drink a glass of water. Do it right, and you give yourself 100%. You do this for all your meals and also for your workout, and you score yourself. If you can get 85% or better for the day, you're headed in the right direction. Obviously, 100% is better, but we all know life happens and you can't be perfect all the time. I LOVE the focus on your next meal. Then you start to need something to keep track of things. On odd days (what he calls Primary Days) you each three meals, and two snacks (one snack after breakfast and lunch). On even days you get one snack after lunch. The timing is you are supposed to wait three hours after every meal to have a snack and wait two hours after a snack to have a meal. He keeps telling you how simple it is, and to a point some of it is. The deeper you go, the more you need a tracking sheet. As I listened to this book through hoopla (a service tied to your library to allow you to check out audio and books) I don't have access to a PDF resource listed in the book. I even went to the publisher's website listed in the book (where you provide a password for a pdf). The pdf is not listed (BOO!). As an audiobook, this book gets boring as about 50% of the book is him either explaining how the 25 days plans is the best plan, etc. Then he reads a bunch of recipes, and that is followed by someone describing exercises. Drew Logan breaks it down into three steps Disrupt Existing Behaviours Simple Repetition Make sure you have cues to trigger the positive action. Taking a Cue From Alcoholics Annonymous Alcoholics replace their habit of drinking by replacing it with a healthier habit. If they were going to a bar for friendship and to battle loneliness, they now get that from their sponsor. If they were drinking to forget or to cope with something that was bothering them, they now can get help through therapy. Those needs for friendship, or coping with trauma don't go away. They just find a healthier solution. If I were to sit on a couch and talk to a therapist I would probably say I still have not finished the grieving process from my mother's death when I was 24. I became a bit of a workaholic as I realized that we only have so much time on the planet. I want to leave a legacy, and when I feel I'm not making an impact, I stress out a bit. As more of my family members die (I lost a cousin this week due to a motorcycle accident), my mortality smack me in the face. It's kind of stupid, If I think about the death of my older brother (who is healthy as a horse) I stress out. It's stupid as I'm worrying about things I have no control over. I say this to give you the idea of the things that add stress to our lives that in the end there are probably healthier ways to deal with them than running to the fridge. What Motivated Me This Week I spoke at an event a month ago, and I saw some video from the event. I have a classic "Dad Bod." I refuse to let this happen. I am going to be the exception NOT the rule. So I've printed these images out and put them on my fridge. A reminder of what snacking, etc, leads to. I also have one in my car. I'm not looking for a six pack. I just don't want to look like I'm smuggling watermelon under my shirt. I will be speaking at an event in February 2018. My birthday falls on the day of the event. I want to hit my goal weight by my birthday. To do this, I need to lose 1.2 lbs a week. Not a super hard goal (.18 lbs per day), but something I will need to focus on. To help me see if I'm on track, I made a worksheet in Google Sheets (you can use Microsoft Excel) to show if I'm ahead or behind schedule. I even added a chart.   In the Logical Losers Weight Loss Club, I show you how to create these spreadsheet (even if you don't know spreadsheets). You can have access to the Logical Losers Patreon/Facebook group for as little as $1 a month. Go to www.logicallosers.com   Logical Weight Loss listeners "Get 25% off their first purchase + free shipping + free 30 day trial!" Keep in mind that their prices are already 25- 50% below retail because they cut out the middleman. And now we're offering an extra 25% off their first purchase! Go to thrivemarket.com/LWL

Today we talk with Roger Anderson of the Kitchen Counter Podcast. The Kitchen Counter podcast is dedicated to helping aspiring home cooks grow their skills and confidence in the kitchen so they can start cooking up memories with their family and friends. Whether you want to learn to cook or just need some simple food inspiration, we will cover recipes, kitchen tools, and interviews with experts to help you on your home cooking journey! Roger has been a home cook for 20-ish years or so. I truly believe that learning to cook, and doing it as regularly as you can, is one of the single most important things you can do for your health, sanity, and wallet. There may be people who had parents who may have cooked when they grew up, they left home and get most of their food from a drive in window, or a cardboard box, or a microwave oven. For the person who knows they should cook more, but have zero in the kitchen to start home cooking, what are some of the tools they will need? What expectations should you set? What are the top hurdles people need to get over to be confident in the kitchen? Do you have a favorite thing to cook? What kind of planning does Roger do for the week? Common mistakes that people make when cooking, and how to have a smooth cooking experience. Cool Tools You Might Need To Get Started in the Kitchen A good knife can save you time and be safer (cutting things with a dull knife and lead to applying too much pressure and the knife slipping and causing injuries). Wüsthof knives are good and to stop over-cooking chicken breasts, a cooking thermometer can help. The Thermo Pro cooking thermometer has all sorts of built in temperatures for different meats (that you can over ride) or use it as a timer. Great for grills, or ovens as you stick the sensor in the meat and the long cable allows you to have the display outside. $20 When you first get started you may not need a food processor, but every time I use my ninja express chopper it saves me a ton of time (again, you don't need this, but after some time you may want to invest $20 in a ninja chopper, or at my grocery store they now offer onions and other items pre cut. I like the looks of this wireless units for around $20.00 I bought a cheap one at Walmart, and it didn't work as expected. I did chicken on a gas grill. As the probe was sticking out the chicken, it seemed to get the temperature of the grill mixed in with the temperature of the chicken. I'll be sharing a video of this in the LogicalLosers.com private Facebook group. 

I lost thirty pounds last year, and while it's taken me months to do this, I've now found 20 of those pounds and stuck them right on my belly. When I went over 215, I really scratched my head. I was still drinking lots of water, getting 7 hours of sleep most nights, and eating vegetables, chicken, etc (most of the time). You Don't Age Most of the Time - You Age a Little Every Day So I thought about my year when I lost weight, and I thought about the number of times I ate fast food. I would say less than once a month, and if I did skipped the fries and the coke and got a chicken sandwich with water. Now I probably get fast food twice a month, and it's the whole nine years. I've said it before when you do the wrong thing you are practicing at it. This practice started with getting an egg McMuffin with water. That lead to getting an Egg McMuffin with hash browns (and I'm not sure why as their hash browns are basically a deep-fried grease sponge). That lead to getting a coke with the meal. Each time, it was a baby step. When I first did this, it didn't affect my weight, but it nudged me in the wrong direction. Are You Lying to Yourself? I was still getting my 10,000 steps in, and sure that is exercise but I wasn't breaking a sweat. Decay or Grow Old I just listened to Younger Next Year: Live Strong, Fit, and Sexy—Until You're 80 and Beyond by Chris Crowley and Henry S Lodge. Chris is in his 70's and beings all sorts of real life examples, and Henry is the doctor who brings the science. They say your body is going to do one of two things on a daily basis. It's going to Decay, or it will receive information from the brain and body to grow new nerves, tissues, and rejuvenate the body. What makes it go into decay? Sitting on your butt. The only reason a man would sit on his butt thousands of years ago was if there was a ton of food, (or no food to hunt) and the idea was there was probably going into a famine. So you sit and you decay. If you had to go hunt, you got up and move around, your body actually uses up some of its resources and the brain triggers the body to grow new resources. So how do you trigger the body to think you're off to kill a saber tooth tiger? By exercising 6 days a week, and doing weight training three days a week. This will take approximately an hour a day. When I first heard this idea I was like, "Well that ain't going to happen." I truly do not like weight lifting. I've tried some things. I like the app " 7" which walks you through a seven-minute workout using just your body weight. I know I work during the day and do podcast consulting during the evening. That leaves early morning, or I could put me first, and schedule consulting around my schedule.   It's Time to be Selfish So many parents put their kids first and themselves last. You need to change your thinking on this. If you put yourself first by exercising, eating right, you are going to be around longer for your kids, so by putting yourself first, YOU ARE putting your kids first. Maling it In For me, I'm going to baby step this, and instead of starting off with six days of exercise (three of which contained weight lifting) I'm going to start with three days of exercising (more on that in a minute) and one day of strength training. I've actually put it on my calendar. The other thing that was different between me this year vs last year. Last year I would exercise (get 10,000 steps but part of those would be working up a sweat). This year I'm getting 10,000 steps in walking around the neighborhood. Now for some of you walking around the neighborhood would make you sweat. That's the point. I quit sweating. What is One Thing? Last week I talked about getting swept up by the tide and taken the wrong way. Don't get overwhelmed about how far off you are, instead think of one thing you can do to start swimming in the right direction. Garden of Life Chocolate Raw Fit Protein Powder - Review So I just completed my first order from Thrive Market. I purchased the Garden of Life Chocolate Raw Fit Protein Powder. Here are some of the details: High Protein for Weight Loss† (28g Complete Plant Protein) Organic Svetol® Green Coffee Bean Extract and Organic Ashwagandha Burns Fat, Satisfies Hunger and Helps to Fight Cravings† Less than 1 gram of Sugar Certified USDA Organic, Non-GMO Project Verified, Certified Vegan, NSF Certified Gluten Free, Informed Choice Certified (Trusted by Sport), Kosher Certified, Dairy Free, Soy Free Featuring Clean Organic Plant Protein from Organic Peas and Sprouted Organic Grains, Seeds and Legumes Boost energy and build lean muscle mass – Use pre- or post-workout Satisfy hunger, and stay full longer with Organic Whole Food Fiber Contains Svetol Green Coffee Bean Extract to burn fat naturally and maintain healthy blood sugar and Organic Ashwagandha to support cortisol levels and manage stress-related cravings It was $13 cheaper at Thrive Market. ($24 with my 25% discount, and free shipping instead of $38).  I think part of the problem with the word Chocolate is we are used to candy bars which have so much sugar so that when we get a healthier version of Chocolate that isn't as sweet, we kind of get a letdown. I did like more than other products Shakeology by Beachbody which is $5/serving. This clocked in around $2.50 per serving (where a Frappuccino clocks in around $2). So yes, Starbucks might be cheaper, but it has 58g (15 teaspoons) of sugar in it (and that's without the whipped cream). In general, I like that is definitely drinkable (but doesn't have me saying "YUM, GIVE ME ANOTHER) and it doesn't have any weird aftertaste and mix well so I wasn't drinking chalk. Get 25% off your first purchase + free shipping + free 30-day trial!" Keep in mind that our prices are already 25- 50% below retail because we cut out the middleman. And now they're offering an extra 25% off their first purchase! Go to thrivemarket.com/LWL Become a Logical Loser (PATRON) See www.logicallosers.com

Keeping Your Self on Track - Revisiting Beeminder I was using the free trial of Beeminder. I use a wi-things scale, and I love that when I wake up and weigh in I can see if I'm on track to meet my goals (via wi-fi it logs my weight). So I had a friend of mine who had a death in the family. As always when there is an event in people's lives we meet together with food. So I helped my friend for about a week and sure enough skidded right off the track. Using Beeminder, I was able (in fact I was notified) that I was off track. If had pledged any money (for an incentive, I would lose the money). While I hate their graph (it's got WAY To much information, I do like that I can see if I'm on track to meet my goal and adjust accordingly. This article explains how it work more in depth   Avoiding the Rip Tide I was reading the book Living Forward by Michael Hyatt (technically I was listening to it via Audible) and he shared the story about a surfer who wasn't paying attention and got sucked into a rip tide which takes you out to sea (this can be very dangerous with 60-100 people dying a year from rip tides). The point is the person wasn't paying attention. Then when you figured out you have a problem, you try to take the shorter route in (which unfortunately can send you against the tide which is a battle you will lose). The solution is to swim across the tide, until you are out of it, then steer toward the shore. I have two apps that give me grades beeminder and nutritionix both give me clear symbols that let me know when I'm headed in the wrong direction. When I see my weight going in the wrong direction, I can look back at the days when I lose weight, look at the food entries around those days and repeat them. If we aren't paying attention, we can get caught in many of Life's Rip Tides and be taken into the sea of obesity. Battle of the Green Goo: Organifi vis Zuma Juice Vs Purley Inspired Organifi (See label) http://amzn.to/2w3GyI3 $70/30 servings = $2.33 a glass ($60 if you subscribe) Zuma Juice (See Label) https://zumajuice.com/offer/ $60/30 = $2.00 a glass Organic Greens (See label) http://amzn.to/2uTGkom $14.99/20 =$0.75 a glass The Zuma juice was the only one that had a bad after taste (the first taste wasn't bad, but wait a minute). I like the taste of Organic Greens (a bit like tea), but it doesn't mix as well as Organfi (which almost had no taste). Both Organic Greens and Organifi could be used in a smoothie of some sort (or solo) as there is almost no taste Organifi has Ashwagandha (see article) which seems to have a ton of benefits in regards to energy, stress relief, focus, and more. My First Thrive Market Purchase Thrive Market has been nice enough to give me access to their store. I made my purchase of Garden of Life Raw Organic Protein Powder Their website says their prices are cheaper and they are. The price of this product on the Goal of Life website is $38. The same product on Thrive market is $5 cheaper Currently, if you go to www.thrivemarket.com/lwl you get 25% off their first purchase + free shipping + free 30 d30-day trial (so you could get the $33.59 product for $25.20 )

Call into the show 888-563-3228 I've watched a ton of movies on Netflix in preparation for this episode. Cowspiracy - which explains how much resources it takes to create a cow (acres of land, gallons of water) What the Health - Which shows the benefits of eating a plant based diet (both of these movies are done by the same team). Overfed and Undernourished - Examines a global epidemic and our modern lifestyles through one boy's inspiring and personal journey to regain his health from the inside out. After heartache, Liam Gollé weighing in at over 176lbs turns to his Aunty & Uncle for help, and embarks on a journey that promises to transform his life forever. Vegucated - A movie that shows a few people from different walks of life who attempt to go Vegan for a week. It also has some pretty brutal video of slaughter houses. All These Health Organizations Are on the Take This movie shows how agencies: The American Diabetes Association -  was taking money from Dannon who make Yogurt, Kraft Cheese, Oscar Meyer Processed meats, Bumblebee Foods (all of which contribute to Diabetes), even though American Heart Association The American Cancer Society - was taking money from Tyson (one the world's largest meat producers), Yum! (owners of KFC, Pizza Hut, Taco Bell) Susan B Komen Breast Cancer - Partners with KFC, and Yoplait Yogurt (Studies show Yogurt leads to Breast Cancer according to the movie) The American Heart Association - Takes hundreds of thousands of dollars from meat, poultry, and dairy industry. Taking millions of dollars from the Fast Food and processed food manufacturers Every one of these companies is taking money from meat and dairy companies that make food that are associated with cause of these diseases This would be like the American Lung Association taking money from the Tobacco industry. There is an obvious conflict of interest. When these organizations put out reports, we need to realize who really paid for those reports. Conspiracy Was Almost Shut Down In the movie, you hear how the financial backing pulls out of the movie (for fear of retaliation from the Meat industry?). Obviously, the movie was made. It did a great job of making me a skeptic so I sent an email to the makers of the film who replied back quickly and pointed me to their crowd sourcing campaign that showed how they raised $117,092 They actually raised their goal in six days and ended up with 217% of their goal. The Whole "Planet Thing" I'm not a hippie. I've never hugged a tree, but the math is simple. The population is growing at an alarming pace. The countries that have the most rapid growth are trying to eat more like Americans (meat and dairy), and if we all are like Americans, we would need five four more earths. There simply isn't enough space to grow the feed, to raise the cows, and to dispose of the monstrous amount of poop. So I'm might recycle if it's offered, but that is about as far as I go typically. Hard To Argue with Proof These movies have me seriously considering eating less meat. While I would love to say it's to save the planet, but the truth is when I see someone (in What the Health) who can barely walk using a walker and later after just switching her diet be walking down the street - that's hard to argue with. Another example in the movie had someone who was wheezing when she spoke. She had problems breathing. This was remedied in a very short time and both of them through buckets of pills in the trash But What About Cavemen? I hear alot about the Paleo Diet. Where we should eat meat wrapped in bacon, thrown on top of eggs. There are some places where you can't grow fruits and vegetables, so you gotta eat something to live. A Targeted Plan of Action Seems Like Forever - But It's Not In the movie Overfed and Undernourished we watch a young boy go to live with his Aunt and Uncle who get him off horrible food choices and on to (you guessed it) primarily plant based diet. At the beginning of the movie, he has man boobs (and I think he was 13). A few months later he's in much better condition. He almost quits a few times, but he sticks with it and in the end, the results are obvious. It took a while to find him, but his Facebook page seems to show he has kept it off. I can only imagine the pressure he is under. So Where Do I Go From Here? I'm going to attempt Meat Free Mondays (see https://www.meatfreemondays.com/) which has great recipes, etc. If I can do one day a week, then maybe I'll go two days a week (then three) The biggest problem I see with all diets is we all shoot for perfection. As I speak right now I have a package of drumsticks, and a box of frozen burgers. I work too hard to throw food away. I know trying to go Vegetarian cold turkey is rough, but if I can do this over time, little by little, I can pull this off. This means I'm going to have to try new things. I'm going to end up eating humis at some point. I'm going to be using my Air Fryer to cook Squash and Cauliflower instead of Chicken. There are three types of vegetarians: Lacto-ovo-vegetarians eat both dairy products and eggs; this is the most common type of vegetarian diet.  Lacto-vegetarians eat dairy products but avoid eggs.  Ovo-vegetarian. Eats eggs but not dairy products.  Vegans do not eat dairy products, eggs, or any other products which are derived from animals. - source I can see me starting out as Lacto-ovo-vegetarians and going from there. It will take time, but I do see the undeniable health benefits (and will get into iron, and other things another day). Join the Logical Losers Join our private Facebook group for a judge free zone to network and share with other people trying to lose weight. Go to www.logicallosers.com

A new episode

Today I share my first impression with a new app Beeminder which I'm using to replace the PACT app. The pact app was slick, polished, and I loved it (you pledged to give money if you didn't hit a goal and it was distributed to those who made their goal). Beeminder works similarly in that it takes money out of your bank account if you don't hit your goal every time you miss your goal (so it could get expensive) and it's not giving any money back. Their intro video look at first like someone is going to share ghost stories (there is no official beeminder channel only the channel of one of their creators). I get they did the best they could with whatever budget they had, but why does someone with a lapel mic sound like it was recorded in a bathroom (and putting music in the background doesn't make this point go away). Then they give you a ton of information on a graph that looks like you ate a mouthful of Skittles and then sneezed them on to a piece of paper. Here is a sample To understand that graph, I need to look at the legend. They have a legend that helps you understand all the dots, dashes, etc, but holy cow what is up with the big 50 cent words like "Akrasia horizon" Sheesh. You need a legend for your legend. So my first impression was not a great one. However, after using it for a few days I think I'm getting the hang of it. You can have it remind you to update your goal. I'm using a withings scale which updates my fitbit which updates the app. By syncing it with m fitbit it brought in a lot of data points that I'm not sure were helpful. So in the end, I started off a little confused.  They do let you try it for free, and if you "Drive off the road" there is no fee, but if you want to continue, you need some skin in the game.  Every time you miss your goal it raises the penalty. You can set a limit on how high it can go.  I do like that it someone "gamifies" your goals, and it keeps you posted and can alert you when you're about to go off course. I just think its a little busy at this point, but what do you expect for free? It has potential, and my guess is going to be that they didn't see the boost of PACT users coming their way, and they get caught with their pants down a bit.  Overall, this could be useful, but their graphs introduce a learning curve.  Check it out at www.beeminder.com Realistic Lifestyle Change - Tips New study from Harvard with tips on achieving Lifestyle Change. Read the full story   Join The Logical Losers Facebook Group Our private Facebook groups gives you more information, and a safe environment to ask questions, get inspiration, and more. Check it out at www.logicallosers.com

I've heard a few different people talk about the Five Minute Journal and how it changed their attitude, their lives, and their productivity. According to the creators, "With a simple structured format based on positive psychology research, you will start and end each day with gratitude. Side effects may include increased happiness, better relationships, and becoming more optimistic."  Their Amazon listing states: "THE SIMPLEST WAY TO START YOUR DAY HAPPY - Using the science of positive psychology to improve happiness, The Five Minute Journal focuses your attention on the good in your life. Improve your mental well-being and feel better every day. COMPLAIN LESS, APPRECIATE MORE - The Five Minute Journal helps you cultivate gratitude. It changes how you feel, alters the actions you take, and therefore the results you will create...negativity be gone! FINALLY KEEP A JOURNAL - With a simple structured format that takes just 5 minutes, The Five Minute Journal is simple, quick, and effective. Whatever your excuse for not keeping a journal is, this journal will eliminate them So what is it? The creators have been very open about it (so if you want to make your own, you can). You start off writing down three things you are grateful for. The idea is to start off your day with these thoughts. This gets you going in a positive direction. You also write down one affirmation, "I am _____." You start off writing down three things you are grateful for. The idea is to start off your day with these thoughts. This gets you going in a positive direction. You also write down one affirmation, "I am _____." Then at night, you enter three amazing things that happened today. Then lastly, you ask yourself how you could have made the day even better. Each day has inspiring quotes, and there are weekly challenges. The Power of Positivity This journal is based on positive psychology research. That research shows using the journal leads to higher levels of positive emotion. You will have more joy, optimism, and happiness. You may feel less lonely, and isolated. You may find yourself acting more generously, and compassionately. You may also experience a boost in your immune system https://youtu.be/xqOyXeR2jqY Available as a Hard Cover http://amzn.to/2tmGZ1N Also available as an App Get it on iOs also available on Android The Strength to Change Mel Robbins author the book the five-second rule did a cool Ted talk about the five-minute rule.  She mentions how your brain has two speeds: autopilot, and emergency brake. So when you start doing something that it's not used to, it loves to pull the emergency brake. Anything that is a break in your routine, is going to be something you have to force yourself to do. Most of our life is on autopilot. We eat the same things every day, drive the same route to work. Do the same things with the same people. No wonder we love autopilot.  When you feel stuck, it may be that you haven't forced yourself to do anything new. You need to force yourself out of your head. You would not hang out with people who talk to you like you talk to yourself.  You need to get outside of your comfort zone.  When you see something you might do, you feel like doing something, but you sit back down. Why? Because your emergency brake was pulled.  If have an impulse to do something new, if you don't stand up and takes steps, and marry it to action, your emergency brake will be pulled. Your problem isn't ideas, its that you don't act on them.  So if you see someone and want to talk to them, marry that idea with action and walk over to them.  Become a Logical Loser Did you get value from this show? Go to www.logicallosers.com

So as my old desk was falling apart, it was time to buy a new desk and I wanted to get a standing desk as I now work from home. I use to stand for 8 hours a day as an instructor but now I sit on my butt all day and something needed to change.  What Standing Desk Did I Buy I bought the Smart Desk 2 from Autonomous.ai and they start at $299, I went for the $399 model as it goes a little higher, and had a little bigger desktop. It took a few hours to put together (not too hard) and it works as expected.  The Surprises I needed a new desk as everytime I pulled out the drawers of the desk, they would fall apart. This desk has no drawers. No big deal, I'll just buy a small cabinet. I have a filing cabinet, I wanted more of a few things with doors to hide junk behind. I found this four shelf cabinet for $36 Then I noticed that when I raise my desk, my mouse almost fell off, and I almost pulled my monitor off the desk. I needed extension cables. So I got a USB extension cable for my Mouse for $6. and an extended VGA cable for my monitor Then as my feet were killing me, I needed a standing pad for $60 some of these pads go up to $120 (that are easier to move around) The videos of many standing desks show them with iMacs or Laptops. Neither one of these computers have cables. Keep this in mind.

I just watched That Sugar Film on Amazon. (prime for free, but you can rent it), and I was amazed. In it, the filmmaker went on a diet that included 40 teaspoons of sugar per day (this is what people eating "healthy" diets get). Here are some fun stats. He gained 18 lbs HIs developed "Fatty Liver Disease" He added 4 inches of visceral fat around his waste Meanwhile, he was eating the SAME AMOUNT OF CALORIES then before he started experimenting. So it's NOT just calories in -calories out. It's what is making up your calories. Also, sugar sends your brain on a high followed by a crash. So we will our kids full of cereal and fruit juice and send them off the school and wonder why they can't concentrate. Check it out on Amazon  You can get sugar free recipes at their website www.thatsugarfilm.com (if you're in Australia, there is also an app for your phone). If you want to know how many teaspoons of sugar are in something, divide the number of grams by 4. So if something has 16 grams of sugar, that is four teaspoons. It was an eye-opening movie, done in an educational and entertaining way. Almost Caught My Kitchen on Fire I spoke about how I bought an Air Fryer on a previous episode and I LOVED it. The last few times it started to smoke a bit. I always clean the part that you cook in and wipe down the bottom on the inside. Well, after setting off the smoke alarms in my apartment, I busted out the manual and I see where I need to wipe down the whole thing on the inside (which means you have to let it cool down, which means its kind of a pain in the butt). So if you get one, keep it clean.  This is So Dumb, and Yet so Cool - A Baby Ice Machine  know you can buy 2 ice cube trays for $6 on Amazon. So when you start talking about spending $90-$159 for a baby refrigerator that just makes ice, that is a lot of ice cube trays. I bought mine at Walmart and I'm not sure why (cause breaking ice out of trays was not that tough) but I love it. I fill it up with water in the morning and I have cubes the rest of the day. I like my water cold, so this has been great.   But there was a problem My water bottle was a sweaty mess. My cork coaster was soaked through. Solution? a cup within a cup. You can get a set of Six for $22. This is awesome. The water stays super cold, and I don't have a single drop of sweat on the outside of my cup. So I don't have to worry about soaking my coaster (I still use one just in case).  The end result is I'm drinking a ton of super cold water on some super hot summer days here in Ohio.  Check out the Igloo Portable Ice Macker Thanks to our Patrons!Laura, Kevin, Julianne, Luther, and Cheryl. Become Logical Weight Loss Supporter by going to www.logicallosers.com    

Welcome to episode 327 of the Logical Weight Loss Podcast, I appreciate you stopping by. If you like what you hear/see do consider subscribing to the show. If you're new to subscribing to a podcast, see www.learntosubscribe.com  New Logical Losers Support Group People have been asking how they can support the group, and I've been wanting to create a facebook group, so I've put the two together. If you go to www.logicallosers.com this will be our new community to create a safe place to talk, support, and inspire each other. If you get at least $1 worth of value from the podcast, I urge you to sign up. Why is there a fee? Because we are talking health, fitness, etc, everybody and their brother have a product or service to tell. I believe we may be talking about services and such, but I don't want "Coach Steve" or  " Fitness Franny" coming in and spamming us. There are different rewards, and again, this is all optional. $1 a month Access to Facebook group Sneak Peak at Content Access to Patron Only Information $5 a month All of the above rewards plus: Private Patron polls Behind the scenes process Name listed on our support page $20 A Month All of the above rewards plus: A shout out on the show When I reach my goal of $500/month, I will give away a Fitbit blaze to a member in the Biggest Loser Tier once a quarter. For those outside the US, we will come up with a similar value prize.  Come join the community at www.logicallosers.com   Why We Get Fat: And What to Do About It - Reviewed This is a book written by  Gary Taubes, and he takes on a very controversial subject and that is that Eating less and moving more is bad advice. WHAT? Well, he spends the better part of the first ten chapters going over why, and by chapter two I was like "OK, SERIOUSLY, MOVE ON." But I had to suffer through many chapters for him to get to what we are supposed to do. So I'm going to sum it up. Cut down carbohydrate, and cut down on Sugar. (more or less adopt a paleo diet). As he puts it, Cut back on Carbs. "On this diet, no sugars (simple carbohydrates) and no starches (complex carbohydrates) are eaten. The only carbohydrates encouraged are the nutritionally dense, fiber-rich vegetables listed. Sugars are simple carbohydrates. Avoid these kinds of foods: white sugar, brown sugar, honey, maple syrup, molasses, corn syrup, beer (contains barley malt), milk (contains lactose), flavored yogurts, fruit juice, and fruit. Starches are complex carbohydrates. Avoid these kinds of foods: grains (even “whole” grains), rice, cereals, flour, cornstarch, breads, pastas, muffins, bagels, crackers, and “starchy” vegetables such as slow-cooked beans (pinto, lima, black beans), carrots, parsnips, corn, peas, potatoes, French fries, potato chips" Do Not Eat You should completely cut out sugar, bread, cereal, flour containing items, fruits, juices, honey, whole or skimmed milk, yogurt, canned soups, dairy substitutes, ketchup, sweet condiments and relishes. Avoid these common mistakes: Beware of “fat-free” or “lite” diet products, and foods containing “hidden” sugars and starches (such as coleslaw or sugarfree cookies and cakes). Check the labels of liquid medications, cough syrups, cough drops, and other over-the-counter medications that may contain sugar. Avoid products that are labeled “Great for Low-Carb Diets!” So Why Do I Get Fat? Gary Taubes wrote this book for doctors I believe, but in a nutshell, when we each these items our blood sugar goes up. This then makes our Insulin go up. The release of fatty acids from fat cells, "Requires only the negative stimulus of insulin deficiency" - Rosalyn Yalow, Solomon Merson, 1965  Her explains this in this video (which is more or less the book in 56 minutes) He Does Mention the GI The glycemic index is a measure of how quickly food raises our blood sugar. And the scale of the glycemic index goes from 0 all the way up to 100. Foods with a higher glycemic index are more readily absorbed in our body and raise our blood sugar more. A lower glycemic index doesn't affect our blood sugar as much. The glycemic index is an imperfect system because everyone's body responds a little bit different. It also doesn't consider how much food we eat. But it is overall a useful tool to help keep our blood sugar steady and eating more nutritious foods. Foods that have a low glycemic index typically have more fiber and less sugar, but it's important to know that low glycemic index food doesn't necessarily mean that it's healthy. After all, lard has a very low glycemic index. According to Web MD The smaller the number, the less impact the food has on your blood sugar. 55 or less = Low (good) 56- 69 = Medium 70 or higher = High (bad) Here is a list of resources that list foods and their GI Rated by FI from Harvard http://lowcarbdiets.about.com/od/whattoeat/a/glycemicindlist.htm http://www.livestrong.com/glycemic-index-food-list/ http://www.lifetimefatloss.com/glycemic-index-list-of-foods.html Red Rock Apps: Running For Weight Loss App What is it: A unique program of interval training especially for weight loss. A ready-made 2-month training plan with 3 workout days a week. Good: Easy to use, tracks weight, water (and prompts you to drink more), keeps your stats of your exercising, and ties in with Fitbit. Cons: EVERY TIME you touch this app you are prompted to update to their paid ($10/month) plan. So bring your patience. When the voice tells you that you are half way, when the announcement is over, the music does not return to its regular volume (in my case Spotify). Conclusion: I can handle press the X every five minutes. It's easy to use, and when I leave the gym I'm sweating. I'm keeping it for now and considering upgrading to their pro plan.   How Do I Cancel a Subscription on an Apple Device? I recently wanted to cancel a subscription for one app I was using, and once you know where to look it is not that hard. For me, I started looking at my account on iTunes, and that is the wrong place. Here is how you cancel an Apple subscription: Access Settings in the home of your device; Scroll down and tap iTunes Store and AppStore; Tap your e-mail and Apple ID, View Apple ID and enter your password; Now, tap Subscription - Manage and select PlayKids; Turn off the auto-renewal option and tap Done.

Keep Your Progress in Front Of You Sometimes when we think about how far we need to go, it can be overwhelming. Here are some visual tools that you can use to keep you motivated Two Jars: One marked pounds to go, and the other marked pounds destroyed Clothes Pins and String - the Same concept with one pin representing a pound. Two strings labeled pounds to go and pounds destroyed. Monthly Calendar: At the end of each month, write down how much weight you lose. Tip Jar: You can tip yourself money for things you do correctly or milestones such as: $10 for every pound lost $1 for every workout that had you feeling both so good, and so tired (you know what I'm talking about) .50 for trying a healthy recipe $1 for preparing food in advance $1 for a new activity or workout $2 for healthy choices when out with friends .5o for bringing a workout friend with you .50 for working out when you really didn't' want to or the weather was bad, etc. Journal By writing down your thoughts it can release stress, and you can see where you started, and how far you've come and often spot things that might've trigger negative activity. I love Penzu.com Nutrionix Lets You Track Food Fast, and Even With Voice Command How would you like to tell Alex what you had for breakfast and have her log your food. The way you do this is through Nutritionix. The app is free and hosts a HUGE database of foods restaurants, and you can even add your own food (or combinations of food if you eat certain foods together). The app alone makes it super easy to enter the food you are eating and give you a total of the calories, and a glimpse into the nutrition. You can put in your goal for calories and it turns red or green depending on your current stats. When you enable the Nutritionix skill, I can simply say, Alexa, tell food tracker to log a glass of milk and she will add it to your Nutritionix. I tried it and sure enough, there was my glass of milk in my account. I haven't tested it much since then as I just found it, but this could make tracking your food intake super easy.  If you just want to use it for advice, you can ask, "Ask food tracker how many calories are in 2 eggs and 3 slices of bacon" or  "Ask food tracker How many carbs are in a 3 oz of pizza" Support the Show Thanks to everyone who went to www.logicalloss.com/support

The proportion of American adults who were either overweight or obese has been growing steadily for decades, rising from about 53% a generation ago to roughly 66% more recently. But the share of these adults who had gone on a diet dropped during the same period, researchers reported in the Journal of the American Medical Assn. Basically Fat is the new normal. If we are all fat, we don't stand out. If we mention to someone that their size is unhealthy we are no "Fat Shaming." In a nutshell, Americans are giving up hope. When you lose hope, you die. Why do I say this? In the 1950s, they did a  brutal experiment drowning rats. It was done by a Johns Hopkins professor Curt Richter. The experiment included domesticated and wild rats. He first took a dozen domesticated rats, put them into jars half filled with water, and watched them drown. The idea was to measure the amount of time they swam before they gave up and went under. The first rat, Richter noted, swam around excitedly on the surface for a very short time, then dove to the bottom, where it began to swim around, nosing its way along the glass wall. It died two minutes later. Two more of the 12 domesticated rats died in much the same way. But, interestingly, the nine remaining rats did not succumb nearly so readily; they swam for days before they eventually gave up and died. Now came the wild rats, renowned for their swimming ability. The ones Richter used had been recently trapped and were fierce and aggressive. One by one, he dropped them into the water. And one by one, they surprised him: Within minutes of entering the water, all 34 died Richter then tweaked the experiment: He took other, similar rats, and put them in the jar. Just before they were expected to die, however, he picked them up, held them a little while, and then put them back in the water. “In this way,” he wrote, “the rats quickly learn that the situation is not actually hopeless.” After elimination of hopelessness,” wrote Richter, “the rats do not die.” Full Article Here is a Great Article in Find Hope When There is None In the article, it points out Consider all the amazing things you have done. All the hardships you've worked through Surround yourself with optimism Allow inspiration in (read a book, listen to music) Spend time in Nature it's remarkable, and so are you. Be courageous: Cultivating hope requires courage to take that first step forward. Give yourself the chance to find your way through your challenges. Take that first step and then the next. You will soon be on the other side and ready to tackle your next challenge. LIKE THE SHOW? Please Support It www.logicalloss.com/support  

Sync Solver This app saves the day in some cases when your two apps don't talk to each other http://syncsolver.com/ Fitbit to health, Health to CSV. Health to Fitbit, and many combinations of all of the above. Here is a video.  Women Are Drinking More Binge drinking (defined as imbibing four or more drinks within two hours) increased by 3.7% annually among older women, but held steady among older men. In a single decade — from 2002 to 2012 — the proportion of women who drank rose from 44.9% to 48.3%, while the proportion of male drinkers fell from 57.4% to 56.1%. A survey conducted by the Centers for Disease Control and Prevention (CDC) between 2011 and 2013 indicated that 53.6% of women ages 18 to 44 were drinking, and 18.2% were binge drinking. The CDC followed up with an alert that three million US women were at risk of increasing the likelihood of sudden infant death syndrome and fetal alcohol spectrum disorders. According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), the gender gap has closed among teens, with about 20% of 17-year-olds drinking regularly and 13% binge drinking. See Full Story Make Your Bed: Little Things That Can Change Your Life...And Maybe the World The author of this book did a commencement speech and he points out how doing the little things can help you with a better attitude, but he also points out that life is not always fair. You can get a glimpse of this book in this commencement speech https://youtu.be/pxBQLFLei70 He points out that you are going to fail, and fail often, but if you don't quit you still have a chance of winning.  Why I Was Gaining Weight For me, weight loss is about food. Control your food, and you control your weight. Well, I used to plan out my meals ahead of time and as I mentioned last week, even if everything in your house is "healthy" you can still eat too much. Well, I use the Fitbit app. I'm also playing with the fooducate app. Both of these allow you to put in your food and your activity. The Fitbit takes in the steps you have for the day, and adds up the calories burned. This is good and bad. The good thing is it's easy. It happens automatically. The bad news is now if you have more than usual steps it shows you that you can eat more calories (and I was).  If the calories it says you are burning is inaccurate, then you have a problem.  So Im taking the extra step to go in and look at the number of calories IN, instead of the net calories (calories in and then subtract a number of calories burned).  From the Mailbag From Laura: Dave I love your podcast! I look forward to it very week. Keep up the great work. Stay honest. Stay true to yourself. You are such an inspiration for me. My current struggle is trying to cut out the C-R-A-P that has found its way back into my daily life. I lost 50 pounds (from 200-yikes! down to a sleek150-size 8) by cutting out all the processed, nutrition-less, Franken foods. Yep just like you, I was focused on hydration, real food (mainly meat & vegetables), sleep and fitness. I lost weight by having as many four-star days as possible. It took 9 months but I’ve kept it off since 2011. Well almost. Truthfully, I’m bouncing around 157 now. I’m writing you because I’ve got to nip this in the bud. I look good. I feel good. I can still wear the same clothes, but everything is just a little too snug. I’m reeling it in right here, right now. No cheats. No slips. No skipping exercise. For 30 days. 30 consecutive 4-star days should get me back down to 150 pounds and back on track to a lifetime of clean eating. Come on Dave – we can do this!! Thank For Supporting the Show Go to www.logicalloss.com/support and shopping at Amazon and for contributing on Paypal. 

Today I explain why my weight has gone up. 1. If you buy cookies, you eat cookies 2. Almonds are not filling, and when you cover them in chocolate, smoke flavoring, etc they might as well be called CANDY.  3. I'm not drinking as much water 4. I'm not exercising as much 5. I got sick, and just was drained.  6. I quit taking supplements as they cost me hundreds of dollars a month So I'm back to being as normal as I'm gonna get at this point. I now have a new fight. Losing weight without supplements. 

Air Fryer Are the "NEW" Thing, but Are They Really Healthy? This is what we hear about Air Fryers: Less chance of a grease fire with no grease Less chance of getting burned by popping grease when there is no grease Much less clean up, and no worries about dumping old grease. Air fryers produce food that has the same crispy outside that standard fryers produce, without the unhealthy additives.  Air fryers can reduce up to eighty percent of the fat content of foods typically cooked in hot oil. So after getting sucked into the Power Air Fryer XL Informercial, I went and bought one. There isn't much to it, and I through 8 chicken thighs into the basket, put on some seasonings, 20 minutes later, presto out popped crispy fried chicken that tasted awesome. There is also a deluxe version that comes with a Baking insert, Pizza Pan, and Cooking Tongs.  In a nutshell, it a conventional oven with a built-in fan that allows your to Roast, Air Fry, Bake, Steam, Sauté, and Grill your favorite food. There is an exhaust fan, so it will not heat up your house as much as a traditional oven (and it only takes 3 minutes to warm up) but it does send hot out the back (and sucks new air in the front). The cleanup was beyond easy (I love it when non-stick stuff comes out and there is nothing stuck to it. I bought a new Foreman grill to it, and grill it's never really been nonstick. Easy to clean, sure, but nonstick, um, yeah, no.  I do appreciate the removal of grease popping and landing on me. As a child (five years old) my sister was cooking bacon, and accidentally hit the handle on the pan, and an entire pan of hot bacon grease landed on my leg leaving me with giant scar for many years. To this day, I'm still a little squeamish around hot grease. Now that worry is gone.  Things to Watch Out For There is a piece of cardboard in the bottom pan, and while I got off all the tape and wrapping, I missed that one.  There is a lot of documentation about this. The inner bucket is controlled by a button. If you click that button the bottom pan (potentially full of hot grease) is released from the top bucket. So if you do not have this sitting on something, when you click that button you could drop the hot pan and end up throwing hot grease everywhere. Read the directions as these items get hot. Have an oven mitt around to handle this stuff. If You're Getting It To Eat Healthy Remember This About Air Fryers Pie is still pie, and doughnuts are still doughnuts. Likewise, fries are still giant mounds of carbs with or without fries (but I do plan on making some sweet potato fries in this thing) Just because it uses less or no oil, it's not a miracle worker. It does not turn cupcakes into super food.  Thanks To Our Supporters Thanks to everyone who has been going to www.logicalloss.com/support and using our Amazon and donation links  

My Bland Soup Experiment Today I talk about how I went to purchased a 2 Quart Slow Cooker ($8) and was amazed at how much SALT is in the "ready made" seasoning mixes for slow cookers. So I decided to make my own. I purchased some stew meat, a bag of frozen mixed vegetables, and some no sodium beef broth (that still have 79 mg of salt). I browned the meat, and through everything together and went to visit my brother. I came home and everything was done, but it was pretty bland. The good new is I could add salt to taste instead of having 900 mg of salt that I didn't ask for.  It turns out that 2000 mg of salt is a teaspoon. The 2010 Dietary Guidelines for Americans recommend an upper limit for sodium consumption of 2,300 milligrams of sodium per day for adults. If you are African American, age 51 or older or have high blood pressure, diabetes or chronic disease, that recommendation is lowered to 1,500 milligrams per day. The good news is I tried something new. I learned some insights, and thanks to the internet I'm sure there are plenty of health slow cooker recipes for me to try me to try. I do love set it and forget it cooking (with very little clean up as well).  Probiotics - Do We Need These? My answer is I don't know. I get that your "Gut" has enzymes that help keep us healthy, and some of our food kills the good enzymes. In looking at some Probiotic Complex, there was a video that states that a study in england more or less dismissed them as necessary unless you have diarrhea or have IBS. Fooducate - Not Only Says a Food is Bad, but WHY I've used other apps to help share some insights into what foods are good and which ones are bad, but they were totally free. I am always worried they are being paid by companies to spotlight their food as a healthy choice. Fooducate has additional "pro" versions so you don't have to about that (their prices are very reasonable for bonus features, and their free features are great). I love that they tell you why something is getting a less than steller grade. I love in some cases, they throw in some good old honest SNARKINESS. It's pretty entertaining.  One of my favorite features is you can log your food (including the ability to scan a bar code - I love that) your water, sleep, and activity and it gives you a grade for the day. I would love to see it integrate with fitbit so I wouldn't have to log my information twice.  Check it at out at fooducate.com (available for both iOs and Android). The food tracking is only in the app, you can do food lookup on their website.   

Thanks to Nicole for the lovely donation to keep the lights on. We are starting a new weight loss challenge, join today at www.logicalloss.com/challenge17 FROM THE EMAIL BAG You mentioned how “instant oatmeal” is not the same as it was ten years ago. I like oatmeal, and eat it most weekdays. I make it in a small “Crock Pot” that is intended for things like dip, fondue, etc. I think it’s called the “Little Dipper” ($14.95)– capacity of 16 oz. I use McCann’s Steel Cut Oats, put in a 1/4 cup, and then add 10 oz of water. Plug it in when I go to bed, and in the morning it is perfectly done. Stir, add a little milk, or whatever you prefer as “milk” and you are ready! I also drink OJ in the morning, but I “cut it” 50/50 with non-sodium seltzer. BTW, the McCann’s comes in a can and retails for about 5.99 for 20 servings, so it’s economical too. -Carol I've been enjoying the podcast for quite some time now. Thanks for keeping at it!  And congratulations on your 30lb loss last year. That's awesome! Question for you - I know that you have mentioned some weight loss challenge apps in the past. Some co-workers want to do a weight loss challenge but they want to raise money for a charity that we support. Do you have any recommendations on an app that they could use to do that? I would appreciate any suggestions. Thanks! Longtime fan, Nikki in SoCal Weight Loss Challenges - Websites and Resources I haven't talked about this in a while, and I went and look at and some of the resources of the past have gone away (well, that's the internet, and it's also hard to stay in business when you charge 0.00) Here are a couple that seem up to date My Weight Loss Challenge Spreadsheet. If you just need a spreadsheet where all the math is done for you, here it is. Diet Bet Dietbet.com is one of the top sites. It allows you to have teams, and they have kickstarters (4% weight loss), Challenges (for most % of body weight), and they have bets for those who want to maintain. Check it out at dietbet.com Heathwage Healthwage has got a lot of press coverage that just pays you to lose weight. You put in how much you want to lose, how long you want to lost it, and it calculates a prize. For me I told it I wanted to lose 15 pounds of 6 months. It said I would need to lose 20 and I would earn $133 (I would have put in 120 which is 11% return). I am at a weight that I don't think I could get that low. (I lost 30 lbs last year). Meltodwn Challenge I really liked this one, and started  challenge. IT STARTS TODAY so get in on this now! This has an app, and you can easily setup a group, or if you want have it go to charity, or have some of it go to the person running it (which we did in my case to pay for it). Stickk Stickk.com is an interesting twist meant for ANY resolution. You pick a referee to keep you accountable. You can earn money, or motivate yourself by having your money go to something you hate. Check it out at stickk.com Thintopia and Fatbet Both of these sites are still around. They help people login and track their weight and you see the progress. With Dietbet, Healthwage, and Stickk, there is some sort of anti-cheat involved (videos, pictures, etc) These two sites (both free) operate on the honor system. Fatbet is at fatbet.net and Thintopia is Thintopia.com Join the Challenge Today

You didn't do well avoiding the chicken wings, potato chips, etc and now you feel bad cause knew the scale was going to go up (and it did). Now what?  Well you could shame yourself to death, make yourself feel bad, which will lead to you making yourself feel better with FOOD. Or, You can realize your human, go cook yourself some better food and get back on track.  The road to weight loss seldom a straight line, and by that I mean its never a straight line.  Get back on the horse and do the right thing. Protein Bar Break Comparison I compared the Power bar (38), Met RX (41) Pure Protein (44) and Cliff Bar (61). The biggest problem with the lower ranked bars was the addition of saturated fat and sugar. The scoring was via the Shop Well App.  They recommend the Quest Bar line who has interesting flavors like Peanut Butter Chocolate, Chocolate Chip Cookie Dough, and variety packs

Today I get into why its not a good idea to drink alcohol if you are trying to lose weight.  Your body only has so much time during the day to burn calories. Alcohol is empty calories, and basically get burned first. Then when you run out of time, you still have all these other calories waiting to get burned, but the alcohol cut in line. Alcohol often leads to you not caring anymore, and you make bad choices.  Oh Yeah, alcohol isn't good for you and damages your liver, etc. Alcohol increase appetite Risky Drinking I watched Risky drinking and it really shows you how Drinking leads to feeling bad. It leads to bad decisions like... Drink more to help get over the fact that you went drinking last night.  The Risky Drinking Documentary even points out that at one point your brain gets re-programmed and your reward center is dysfunctional, your stress function goes into overdrive, and your logical "good decisions" part of the brain is busted. At this point you are doomed.  Check out the documentary at https://youtu.be/fG2o0I8amvY Support the Show www.logicalloss.com/support

I watched the documentary My Big fat Body by Frank Payne on Amazon Prime (it was included with the Prime membership). The movie shows Frank going through the process of losing 60 lbs. It was impressive. I wanted to see how Frank was doing now. The problem is he died at the age of 49 in 2012. So the video showed how his living of eating insane amounts of bad food had left its mark on his system. So if you need help getting off the couch, I highly recommend  watching the movie. The Top Tools I Use I took at look at new habits and tools that I started using in 2016, and - more importantly - that I am still using. Here they are. Power Pressure Cooker XL Each Sunday I use my Power Pressure Cooker XL. Its the first thing that I purchased in 2016 that I got completely sucked into their infomercial. I throw in a bunch of chicken and 20 minutes later I pack it up.  It's the best $99 I've ever spent. It's so popular, that people are now writing Power Pressure cookbooks for it with 123 recipes ($9). Ninja Blender Pro I use me Ninja Blender Pro  to make smoothies, and mix protein shakes all the time ($59). So with the Power Pressure Cooker, I 've got lunch covered. With the Ninja Blender Pro I've got my breakfast covered. Storage Containers I got a set of Spin and Swirl storage containers that are on a carousel so it takes up half the room in your cupboard. I've had these for years. I know the reviews on Amazon say they are cheap, but I've never had an issue with mine. There are plenty of storage containers that go from the microwave to the dishwasher, etc    

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I found a quote: When you want something you’ve never had, you have to do something you’ve never done. -Thomas Jefferson This is true for EVERYTHING. The bad news is it is "Weight Loss Season" where every other commercial is someone telling you that YOU DON'T HAVE TO CHANGE. You can still eat PIZZA, ICE CREAM, CHOCOLATE, SODA, and you will lose weight. You don't have to exercise! FOR JUST THREE EASY PAYMENTS OF..... Please don't fall for this stuff again. The low fat, no fat, low carb, no carg, glutten free, dairy free, etc diet.  Eat Less (no food should come through your car window) Exercise More (and realize in the battle of food vs exercise - IT's THE FOOD) Drink Water (it is so, so, so very good for you and has zero calories) Sleep More (cause when you stay up, you end up eating junk, and your body needs sleep) MORE QUOTES TO INSPIRE The distance between dreams and reality is called action -Anonymous Don’t wait until you are ready to take action. Instead take action to be ready. -Jensen Siaw Don’t talk, just act. Don’t Say, just show. Don’t promise just prove. -Unknown Winners are not people who never fail, but people who never quit. -Edwin Louis Cole An inch of movement will bring you closer to your goals than a mile of intention. – Dr. Steve Marraboli The best way to get started is to quit talking & begin doing – Walt Disney

We've spoken in the past how sitting down too long is just not a great habit to get into. However, when we've look ed at Standing Desk they are rather expensive with prices starting around $500 and go up from there. In looking back at these, I now am seeing full desks with cranks Not as cool as the electric ones, but also only $300) This week I was visiting friends in Florida, and he had an adjust desk that sat on top of his regular desk. It was awesome, and it goes for $250. When I saw my first one over two years ago, it was over $1000 so as predicted the prices are coming down. Water Bottles are Getting Smarter A while ago I tried a Hyrdocoach Water bottle. It measured how much water you drank in a 24 hour period. It was cool, but the mechanism to measure the water was in the straw which made sucking through it kind of tough. It retails for around $26 H20Pal The H20Pal is more expensive, but also smarter. There is no fancy straw now. The device fits on the bottom of a water bottle (included) and measures how much water you drink based on the weight of the bottle and sends that information to an app that can remind you to drink more water. It even works with the Amazon Echo and Dot  The water also syncs with your Fitbit app. It also works with the Apple watch. Currently it does not work on Android, but they are working on an App. Hydrate Spark HidrateSpark is a smart water bottle that syncs with a corresponding mobile app available for iOS and Android devices. HidrateSpark helps you keep track of water intake and improve hydration habits. Embedded with LED lights, the bottle gives off an ambient glow to remind you to never forget to drink your water again. The HidrateSpark app calculates your recommended daily amount based on your gender, age, weight, and height. The app also syncs to your favorite wearables and fitness apps to adjust your water goals to fit your activity level. Lastly, it takes into consideration your location to adjust your daily water goal based on your surroundings such as the temperature, humidity, and elevation. Check it out at http://hidratespark.com/ $59. The things I like about this one is: Fits in a stand cupholder in your car Has both an Ios and Android app (H2OPal is iOs only) Less Expensive More colors to choose from Moikit Cuptime 2 This is another bottle with a sensor on the bottom to measure the weight of your beverage. it also tells you the temperature of the beverage. This one is rechargable (where the Spark, and Pal use watch batteries that last a few months, and can be changed to keep on going). This comes with a charging station (great for being "the work cup"). It has a display on the cup as well as an app and it also syncs with Fitbit. The Cuptime 2 goes for around $80 Sippo  Sippo is "more of the same" with both and android and iOs app. Their app has more of a social feel where you can share with friends and family and compete. Sippo goes for $69 Support The Show Thanks to everyone who has been going to our support page and shopping and donating.

Better Chocolate is on the Way Ways to increase Sleep MOrgan Spurlock is opening HOLY CHICKEN Support the Show at www.logicalloss.com/support

Today I share with you some things I have (or will in the future) pick up. Fitbit If you're starting out and you want to track your activity, I love fitbits. I've owned a few and currently wear a blaze. My favorite is the fitbit One, but if you just want to get your toe into the water the Fitbit Zip clocks in at $49 Withings Body - Body Composition Wi-Fi Scale I've tried every wi-fi enable scale except the one from Withings.  I got the Wi-Things Body Composition Scale (normally $129, I got in on Black Friday for $77). I can't comment on it as I have told myself I can't open it up until Christmas (you have to leave something to open). Contigo AUTOSEAL Kangaroo Water Bottle with Storage Compartment This is a cool 24 ounce water bottle with a (what appears to be) a non spillable seal top. That's not the cool thing. There is a side pocket for keys, cards, etc. That is what caught my eye. Great for those times at the gym and you're not comfortable leaving things in your locket. Best thing is it's only $10 Work Out With Alexa From Amazon The Amazon Alexa system. What is that? Alexa is a cloud based app that can be access via the Echo, Tap, and Dot. Alexa answers questions, reads audiobooks and the news, reports traffic and weather, gives info on local businesses, provides sports scores and schedules, and more. One of my favorite things is telling Alexa to put an item on my grocery (or to-do ) list. Controls lights, switches, and thermostats with compatible WeMo, Philips Hue, Samsung SmartThings, Wink, Insteon, Nest, and ecobee smart home devices. So I ordered the Amazon Echo Dot ($49) and I tie it to a speaker I already have. (The Amazon Echo $179 has a kick butt built in speaker). You can read my buyers guide at www.alexacast.com/buyersguide so I have it tied into my Fitbit (and I can ask it for an update). If I'm doing good, Alexa give me praise. If I'm behind schedule she encourages me. In the Amazon world there are no apps (OK there are, but they are called "Skills"). One of the skills is a 7 minute workout. This is completely free. I believe I could have started some music first, then started the workout and had both. Remember if you're going to be shopping, please visit www.logicalloss.com/support and use our Amazon link (it doesn't cost you anything extra, and we get a small commission)  

Shopping at Amazon For the Holidays? PLEASE visit www.logicalloss.com/support The holidays. How many of you just went "ugh!" or "sigh...." We have so much pressure, so much baggage, so many emotions and that's why we often head straight to the fridge for a fix of sugar. After all you HAVE To eat one of Aunt Jill's peanut butter sugar cookies covered in frosting, whip cream and chocolate! No you don't. But we need to step back from the emotions (easier said than done) and take a long hard look at the holidays. Most of the articles I looked at about "Surviving the holidays" gave out great advice like "have another cookie (glamour)" or basically get drunk. We stress out about the holidays because what the holidays are supposed to be if your "normal" is jammed down our faces.  There are all sorts of normal things we are supposed to be doing. Jewelry commercials are the worst. Attractive happy people so in love. Ugh. "This is what everyone is doing," you think. I want to see the Jewlery couple a year later when they are arguing over what type of lights to put on the tree, and whose house they are going to first on their Christmas tour of inlaws. "The woman of your dreams is now treating you like a child as you carry the pumpkin pie, as she insists it goes into the trunk and NOT the backseat" the diamond from last year is almost paid off thanks to the 18% interest on the credit card you opened to purchase it. For example, ladies if you are not sitting in the living room sipping wine and giggling, you're not normal. Apparently, women can't do anything without wine. It is the equivalent of beer commercials with men. Men drink beer. Women drink wine (apparently when they are doing everything). Flip Your Thinking Have you ever decorated a tree alone? It is one of the most depressing things you can do. Why? Because on TV everyone decorates with their family. So when I decorate my tree alone last year, I felt horrible. I felt abnormal. I felt like an outsider looking in. The reality of tree decorating is there is usually a discussion on what ornaments go in the front (because your heartfelt ornament is considered ugly by others). Do we put icicles on the tree? Flashing lights, old style lights, LED, so many things to argue over. The flip side of this is you get to decorate YOUR tree with all the ornaments YOU want. Enjoy the power. You get to decorate HASSLE free. How many times do you do something and feel like "Let's just get it over with" when it comes to traditions? Hate gift exchanges with strangers at work? Don't participate. Why go through another pointless activity to get a gift card from someone? Gift cards, the gift that says "I don't know you, and didn't feel like asking the person who sits next to you what you might enjoy. Happy Shopping. I hope you like Kohls." You have to weigh the lesser of two evils. Are you going to be seen as the Grinch, or have to put on a fake smile for 90 minutes. Holiday Parties with Families Let's face it, we are glad we only see some of these people once a year. Apparently, bathing is optional for some people. Who knew? I can't wait for someone to asking me about my dating life. If I'm lucky, they will rub my shoulder and give me the pity look. "Hang in there, you'll find someone" they say. Have an answer ready for, "So are you dating anyone?" This could be, "Im so glad you asked Aunt Mildred, I'm sleeping with five different people" just to see the reaction. You could also state that you've been having too many adventures to squeeze someone in (then tell them what you've been up to). You may avoid the pity face. Get them talking about themselves (if they are parents, ask about their kids) when they are done, go for more punch before they ask about your dating life. Offer to help out with whatever is going on in the kitchen. Speaking of families, my cousin (who has never married) once told me he would rather want what he doesn't have, then to have something he didn't want. That one made me think. What Is Up With All the Kissing? Put scissors in your pocket and cut down all the mistletoe Realize that New Years Eve is alot like prom: highly overrated. I remember one year I didn't even stay up to watch the ball drop. When I woke up, the new year was here anyway. Ever notice that cold and flu season coincides with the holidays? It's all the kissing. Seriously Snoopy Just Made Me Cry Why do we get depressed? Because its the most wonderful time of the year. Andy Williams said so. The bottom line is when you expect something to happen, and it doesn't, you feel lousy. Start a new tradition. There is a lot of pressure to smile, look good, and be happy. Eliminate some of the pressure by saying No. The holidays are about being thankful and giving. Be thankful for who you are and give yourself a break. You don't need to be scrooge, but you don't have to say yes to everything. Then there are those people who remind you about the true meaning of Christmas, and the baby Jesus. When you are lonely, there are times the story of a baby getting perfume don't cheer you up. There may be times when you're just blue. If you feel like crying, do it. It's an orgasm for your soul in some cases. Quit fighting it and let it out. If you find yourself in a "real dark place" there is nothing wrong with going and getting some help. Another way to let your feelings out is to start a journal.  The idea here is to let it out. Sometimes writing our feelings allows us to step outside of ourselves, and look at them differently. I use penzu. Here are Some Tips to Make You Feel Better Downsize and donate. Go through the closet and all those things you only wear when everything else is dirty? Give it to a charity. It will make you feel better (and make room in your closet) Go the the gym. Instead of arguing over the holidays with someone , go to the gym and get a jump on those new years resolution. I've never felt bad about going to the gym. I've felt sore, but not filled with regret. Plus in a month it is going to be packed at the gym, you might as well go there now while it's empty. Forgive someone . Some of the stress in our lives is based on grudges and stuff that happened in the past. Take advantage of this time when people think of family and friends and reach out and maybe patch things up with someone. In the event you don't want to get back to a place where this person is in your life, see if there is a way to get some closure on a situation. Start the new year with less regrets. Focus on what you DO have instead of what you don't. So much of the holidays are spent remembering the past. Maybe its time to start a new tradition. So many people put down other people to feel good about themselves, go a different route.  Quit talking about working in a soup kitchen, and go do it. I guarantee you will walk out of their feeling thankful for everything you have. To Sum It Up Acknowledge your feelings. If you recently lost someone, it's OK to cry and miss them as you try to adjust to the new normal. Reach out to organizations if you need help. Realize the holidays don't have to be perfect. Trying to make them perfect will only bring pressure. Accept your family or who they are. Don't binge on food, shopping, or alcohol. Don't throw away any good habits you have. If you can plan ahead, it might help eliminate last minute scrambling. Try to plan some "down time" even if its 15 minutes to just sit and be quiet. Most people who care about you will understand if you just say,"I'd love to, but I've got too much going on already." In the end, the holidays are a mental game. With pressure from the media of what we are "supposed" to do, throw in relatives and we may be outnumbered. So with this I say, if you feel a little blue it's OK. Take solace in knowing you're not the only one, and thus is it normal to feel this way. Realize then that you are normal. The holidays are three days (Thanksgiving, Christmas, and New Years) 72 hours.  You can make it. If you need to hear a voice, I found this place Samaritans Crisis Response Hotline When You Need Someone to Talk To (212) 673-3000 As always, if you need emergency help, call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255), or call 911. If you prefer to chat with someone via a chat window, check out iPrevail. This is a pretty cool service. If you need someone to talk to, and if you decide later you'd like to do some counseling, they have some pretty cool online classes. mentors, and more. The price is only $10 a month, the live chat is free.

Its that time of year again, we just went passed Halloween, and we are headed for Thanksgiving, and then Christmas cookies for everyone. Despite our worst fears, the average American really only puts on one pound during the holiday season — which doesn’t sound like much, unless you gain that extra pound year after year. Source So how do you avoid gaining the 10 lbs you did last year. In a way it’s simple. Don’t do what you did last year. Here are some tips. 1. Don’t let your workout schedule freeze up. 2. Set a goal that you can accomplish in 90 days. 3. Find a personal exercise partner. 4.Get into a routine – NOW. 5. Tackle a chilly challenge. 6. Lift weight instead of gaining it. Nutrition Strategies7. Change your food mindset. 8. Don’t punish your stomach for your mouth’s mistakes. 9. Call for backup from the food police. 10. Set some snacking boundaries. 11. Embrace food-free celebrations. 12. Come prepared to parties. 13. Track your progress. Fitness Apps To Find a Buddy (or bvddy) or Your Fitbit Bvddy: Connecting people through sports – Buddy Tech, LLC (check their website for android) Find my Fitbit – find your lost FITBIT in minutes – Guilherme Verri $5.99 Find My Fitbit Tracker – LIJUN LIU$1.99 Mentioned in This Episode The Messengers Podcast rip:60 Home Gym and Fitness DVDs Support The Show at  www.logicalloss.com/support

Surviving Halloween Don't buy the candy until the last minute. You can't eat what you don't have. Keep Them Hidden - Out of site out of mind. Take the Kids Don't Feed the Kids - Try to avoid be the one handing out the candy, instead be the person walking around with the kids Buy Candy You Don't Like - If you hate butterfingers, pass them out to the kids Eat Before You Do Anything - Don't go to a party or any event on an empty stomach. If you need a sweet? Go for fruit. Pitch the Candy the Day After - Anything not passed out, throw away. Homeless people might want a Reese Cup. Two to One - If you do drink alcohol, drink two glasses of water for every glass of alcohol. Use this for food. For every candy you eat, consume two healthy choices. Go For Minis - If you are going to fall off the wagon, go for the short one. But realize they still add up M&Ms, plain, Fun size (18 g) – 88 calories and 12 g carb Snickers Bars, Fun size (17 g) – 80 calories and 10 g carb Smarties Candy, Roll – 25 calories and 6 g carb Candy Corn, Brach’s – 11 pieces – 70 calories and 18 g carb Reese’s Peanut Butter Cup, Miniature (about 9 grams each) – 44 calories and 5 g carb per cup Tootsie Roll Mini-Midgees – 11 calories and 2 g carb Read the Label - You may be surprised and back away after seeing what is in the candy Tell yourself you don’t want candy. Psychologically it’s much easier if you’re making a conscious choice not to eat sweets and less likely to feel deprived. Get Reinforcements - Be sure to let people know you are watching your weight.   Full Notes at www.logicalloss.com/309

Today I want us to look at our feelings in two different places. While We Are Eating After We Eat We see something and we think it would make us feel sooooo gooood if we could just eat that. And you know what? It's true. Some food today is engineered to release the same kind of effect as heroin on the brain. So when that euphoria hits us, its not something to take lightly. We are enjoying the food. Many times because we deprived ourselves we then consume whatever it is quickly as we just take bite after bite after bite. So we had 4 minutes of feel "10" on a 1 to ten scale Then what do you feel? You're not stupid. What you ate is not going to help you lose weight. You know those calories are going to take some serious work to undo. We know a small fry takes 30+ minutes to "Walk off" on a treadmill. We know that in the battle of food vs. exercise food wins every time. We know we are not stupid. Because we are not stupid, we know we did something that if we continue will set us up for failure. This feeling lasts longer than 10 minutes, If we look at our feelings after we eat, that may be harder to do. Why? Because we had to pass up that feeling of a "10" for four minutes. We bypass the Reese cups at the check out. It's uncomfortable waiting in line with those bright orange wrappers saying EAT ME, I'M ON SALE. But when you bypass the quick fix, you are buying into the LONG TERM fix. That LONG TERM fix comes with great feelings that last so much longer than those few bites of whatever it was you were craving. Those long term effects include more confidence to do it again. It's not easy. It's uncomfortable, but it's worth it. Keep in your mind how you will feel in the long run, and make the right choice. New Fitbit Features. I purchased a fitbit earlier this year.  I purchased a fitbit blaze. Every now and then I will get an update to the device. The latest update now lets you know at 10 minutes to the hour how many steps you need to hit 250 steps for the hour. I have mine set to remind me from 8-5 pm. I like this new feature as it reminds me most of the day that I am focused on losing weight, and to get up and move. For me to get 250 steps I have to walk for about three minutes. In that three minutes I see my heart rate go up, and afterwards it then has to go back to normal. This won't be a huge amount of calories, but it is more than if I sit on my butt all day.  You don't need a fitbit to do this. Most of us have a smart phone. You can set an alarm to go off every 50 minutes to remind you to get up and move.  Also mentioned in this episode. Things we do at the gym but don't admit Thanks For Supporting the Show Thanks to everyone who has been going to the support page and shopping at Amazon and donating. It's deeply appreciated.

I was in Philadelphia, and everyone said, OH YOU HAVE TO GET A CHEESE STEAK. It is what they are known for, and a Philly cheese steak is like no other. For most of my time there I followed my diet, but on Sunday I had a car and that meant options. I kept wondering, "If I leave without eating an authentic Phlly Cheese Steak, I might be missing something." So I called a friend who lives their, and he told me the best place to go. Here is what I got. A Bun Some chopped steak Some cheese Some grease It was good, but it tasted just like the one I could make in my kitchen. There was nothing that made me go "OH WOW." When I'm in Chicago and I get a pizza from Geordono's pizza. That is something I can't get in Akron, Ohio. But this sandwich? Was nothing that made me want to tell my friends and when I got home, as expected, the scale had gone up. A few days of staying on path and the weight is coming off.  But in the end, the fear of missing out was misleading.  How to Fight Fair, and Avoid Stress in Your Relationships Why are we talking relationships on a weight loss show? Cause MANY of us are emotionally triggered and nothing triggers emotions like relationships. There was a great article with some tips Sit on the floor (or chairs) with your spouse face to face. Be a detective and find out what is bothering them, and what they thought. No judging here, just fact finding. State your case and look for where the stories differ. Realize your spouse is not out to get you, so again put the defenses down.  You might have to let go of "your side" to embrace the truth. This doesn't mean you were wrong, it means you (both) not entirely accurate.  Check out the article here The 10 Minute Rule So many times we dread doing something. We think about it. Then we think about it some more, and the dread just deepens. Finally we talk ourselves out of doing something.  The 10 minute rule takes a new direction. Do this thing you are dreading for 10 minutes, then look back and evaluate it. Most of the time you will find the thing you are dreading so much is not that bad.  Check out the article here Thanks For All Your Support Thanks for everyone who has been going to www.logicalloss.com/support and clicking on the Amazon banner to go shopping, or just clicking on the donate button. It really helps alot. 

Today I talk about an article I found on Nerd Fitness from Steve Kamb who is the author of the book Level Up Your Life: How to Unlock Adventure and Happiness by Becoming the Hero of Your Own Story He made some great point how in the same way that casinos are set to win, so is the food industry. The fast food giants are racing to see who can give you the most calories for the least amount of money. Who wins in that scenario, you? I don't think so. You need to come up with a plan. If this happens I will do this. He said in blackjack there are situations where you just follow strategies. It takes the emotion out of the game, and you are more successful. He also pointed out that if you are a master blackjack player, you are still going to lose a lot of hands. But the goal is to win more hands than you lose. So if you have a bad day with exercise, sleep, food, or water, just try to make tomorrow better. Come up with a game plan for when people pressure your to do something you don't want to do. Come up with a plan for when you get dragged to a restaurant.  In the end, you just need to win more than you lose. If you do this over time you will see your weight go down. Don't give up.  The book Level Up Your Life: How to Unlock Adventure and Happiness by Becoming the Hero of Your Own Story is also available on Audible. If you're new to Audible you can sign up and get this audio book for free (or any other of their thousands of titles), if you don't like it cancel you account and keep the book. Go to www.logicalloss.com/audible Taking the Before Picture and Tracking Your Statistics I recently passed my one year of really trying to lose weight. I'm down 30 lbs. Well I went and look at my stats. I'm also down from 33% fat to 20.5%. These stats give you confidence to keep going when the going gets tough.  Thanks to those who have been supporting the Logical Weight Loss Podcast

Today I did one of the most gross job I've ever done. I cleaned a bottle that had noting in it but water. Water that had been run though a Brita filter. A bottle that had gone through the dishwasher, and yet I never had taken the pieces parts apart. WOW.   I bought a straw cleaning brush and was amazed.   I'm up almost 1 lb. It happens. Back on plan.  I talk about this article this week about 9 things that are bad for your gut. Thanks to everyone who has going to www.logicalloss.com/support and used the Amazon link as well as the donation link.   Mentioned in the show  Easy to clean water bottle at Amazon http://amzn.to/2crF312      

This week I read some email, and I talk about how someone held up a mental mirror that had me realizing that I hadn't been "giving it my all." Now don't go crazy and go super negative, but instead use your anger to motivate you to try harder, push harder, and keep fighting Mentioned in this episode Lifesum - Healthier living, better eating, more movement - Lifesum AB

Today I share an article I found on changing bad habits. This episode was inspired by me starting to eat more Reese Cups when I go to the grocery store. I had one a few months ago, and that lead to another, and another. As I have said before when we do the wrong thing, we are practicing the wrong thing and we get really good at doing the wrong thing.  Here are the steps: 1) Analyze 2) Form a Strategy 3) Prepare (pain and pleasure) 4) Act! He also mentions the 30 day strategy The key is the strategy of what to do instead of the bad habit, or the strategy to follow when things don't go smooth.  Shop Amazon (affiliate link) and help support the show

I've had an app called 30/30 on my iPhone but I really just started using it. What you do is you put in a task, and how much time you think it will take to complete it. So for my job I have me doing 50 minutes of work, and then taking a quick break. During that break, I try to walk for three minutes. Why three minutes? Because my Fitbit wants me to get 250 steps per hour. I'm not sure why, but I'm finding by taking this quick three minute break it reminds me of my weight loss journey and keeps me focused. It is a quick easy goal, and they builds my confidence. As a big chunk of weight loss is mental, those "Wins" come in handy. It's free. Click HERE to go to the app. Unfortunately there is no android version.   The Mechanics of Disappointment You become disappointment when reality does not meet expectations. It's that simple. When we get disappointed, and life doesn't go the way we want, we get disappointed, and often we "fix" that feeling with food. The disappointment makes us feel unworthy, and the food just reinforces that when we look at the scale the next morning. I watched a movie on Netflix call "Tony Robbins: I'm Not Your Guru" and at one point he said the problem with many of us is we have problems. We think we shouldn't. Because we have problems, we feel like a failure, and then we are off to the races. One quick note, while Tony is 100% professional in his books, he does like the F-word when talking live. Life is hard. There are so many different pieces parts, and most of them are unpredictable. We need to focus on the things we have control over (our attitude, our food, our actions). When we reality doesn't meet life's expectations it is time to sit back and ask why. Is there anything we could've done better (again focusing on things YOU control), and how much of the disappointment was part of things we can't control? We can either lower our expectations (cause some times really, really good is great even if it is not perfect). We can come up with new strategies, learn from our mistakes, and move forward with courage. We can pat our selves on the back for having the courage to fail. That failure is taking us one step closer to success. Here is the trailer. https://youtu.be/HUHMZf3qwsQ For me, I wanted children my whole life. I adore kids. I melt when my little great niece says "I love you Unc." To make a long story short, I spent myself into bankruptcy trying to have one with my first wife. We couldn't have any kids. So while the whole world has their spouse, child, white picket fence, I've always felt like I'm on the outside looking in. Meanwhile, I have a great job, great friends, a cool apartment with air conditioning (as I sit here we are in the middle of a heat wave). Life could be so much worse. We need to focus on the attitude of gratitude. There are plenty of people who need love, even if they aren't your offspring. Get A Tony Robbins Audio Book For Free If you've never heard of Tony Robbins, and you're not a current Audible subscriber, check out Audible and get a free book (Tony has a ton. I liked "Awaken the Giant Within."). It's free, and if you cancel within the first thirty days you can keep the audio book. www.logicalloss.com/audible

I was talking with some friends this weekend when I went to a podcasting event in Chicago. Many of them had not seen me in a year and they noticed I was down 30 lbs. So in looking at pictures on my phone I found some pictures of me from last year. I've lost a few chins. Here are my thoughts looking at the before picture: WOW - This stuff works. So the sacrifice was worth it. BE CAREFUL - Cause you think you can fall back into old habits and have plenty of leeway. But you can do a lot of damage in a little bit of time. USE IT- This can be great motivation to keep you focused. A reminder of where you came from, and to never forget you could easily end up right back there if you don't stay focused. I Got a Fitbit Blaze I just picked up a Fitbit Blaze as a reward for losing 30 lbs. I previously had a Fitbit One. I wanted something to wear. I wanted something that tracked my heart rate. Here are some things I've done that I like. I'm back into cycling. So I can connect the blaze to my smartphone GPS and it tracks my speed, distance, (along with my heart rate) and actually draws a map to show where I went. It's pretty cool. I can say when they say the battery last 5 days, that is does. When I went to Chicago I forgot to bring my charger, and it lasted a full 5 days. I love seeing my heart rate. In general, I'm not working as hard as I think I am so I'm bumping things up a notch. I love wearing it at night so it tracks my sleep. I could do this with the Fitbit One, but this just makes it easier. I charge it when I take a shower. It charges super fast so I'm never worrying about battery life. I get notifications / text messages on my phone. This is handy when my phone is right next to me. I can also see who is calling. The prices from $199 to $249 When you buy from fitbit.com you get a 45 day guarantee, free shipping on items over $50, and a 1 year limited warranty.

Today I talk about a "Cheat day" and I had a health breakfast and by the end of the day I had ice cream, and a burger and fries. The cost? A month's worth of work down the drain. I also talk about meal planning. See www.logicalloss.com/299 for more details Check out Plan to Eat and get a free 30 day trial   Call in 888-563-3228

I just watched the move Sugar Coated on Netflix. You need to watch this voice because we are getting more an more sugar pumped into our food, and more and more of us are becoming diabetics. Studies are showing this is not a coincidence. Take time to watch these, cause we are taking so much sugar we are poisoning ourselves. Check out www.logicalloss.com/298

See logicalloss.com/297   http://www.nytimes.com/2016/05/02/health/biggest-loser-weight-loss.html

Today I borrow a topic from Randy Cantrel of Leaning Toward Wisdom podcast. He pointed out that Cows run away from storms. Buffalo run toward a storm. Who is in the storm the least amount of time? The Buffalo. It's not as fun, but it's not as fun for a shorter period of time. We want this to be done quickly, so instead of doing things "half way" maybe we should realize we are running with the storm not into it.   We need to quit looking at Diet Coke is "doing something".  When we get of a treadmill and we are barely breaking a sweat, we are not really attacking thins head on (always contact your doctor before doing any exercise).  Tony Gentilcore tells us to GROW UP, and TAKE RESPONSIBILITY for our actions, and for the shape we are in.  Mentioned in this Episode Smarter, Faster, Better Audible.com (free book for new subscribers) Support the Show

Misto is a cool easy way to mix in Olive Oil into your cooking As I am cooking more and more, I need the right tools. Some of hese recipes talk about spraying your meat with Olive Oil. So I found a Misto. This thing is cool. You pour in your Olive Oil about 1/2 way, pump up the canister and spray. Super easy and it's less than $10. Save Time with Amazon Prime I wasted a night this week running from store to store and not finding what I was looking for. Then I realized I had an Amazon Prime account, and it has free two day shipping. So I'm worried saying this. I don't want you to use this tool to sit on the couch. I want you to take that 20 minutes you saved, and get up and go walking! But I've started using it. Today I ordered Sunscreen, and a baseball hat after getting too much sun this weekend. You can pay $10.99 a month, or $99/year ($8.25 a month), and I have even purchased can goods like Green Beans. If you plan this ahead (something you don't need for two days) it's a great time saver. Oh yeah, in some cases there is no tax (so you save time and money). Check it out  The Six Pillars or Self-Esteem I started listening to this book called The Six Pillars of Self Esteem by Nathaniel Branden after hearing about it on a podcast. I'm only through chapter one, but it makes sense. We need to know we have the capability of thinking, making decisions, just like anyone else. We are not stupid.  We need to believe we have worth, and that we are worth fighting for. When we don't believe that we don't try, and then say, "See I told you I couldn't do it" and spiral in the wrong direction. I'm interested to hear more. I'm surprised he hasn't listed what the six pillars are, but I'm still listening.  You can listen to an audio book for free by going to www.logicalloss.com/audible and starting your free trial (cancel anytime) they have TONS of books, and I really like the way they suggest books for you. I've found some great books at audible This post originated at www.logicalloss.com/295

Mindful Eating There was an article on Mindful Eating at Spark People it has some interesting points. Use all five senses.  Only eat when you're hungry.  Serve media-free meals.  Involve kids in the prep work.  Make meals a positive experience.  Talk during meals.  Meal Prep Heaven 7 Day Container This Meal Prep Heaven 7 Day Container set is enough for a full week and it has three compartments. One larger one for your protein, and two for veggies and fruit. The best part is you get the whole set for $15 and they are microwave and dishwasher safe. Umoro One Multi function Water Bottle & Drink Shaker w/ Top-End Storage - Portable "Protein Blender" for The Fitness Minded I'm not entirely sold on the Umoro One. The idea is it's a shaker bottle that stores the power/smoothie items in the top of the bottle. When you choose you press a button and the power/mix hits your water and it turns into a shaker bottle. The idea being you can use it as a water bottle an then when you're ready to add some protein, etc you press a button. I thought that was cool until I saw where it's a one time use of adding the power. The price is $25, and for me it doesn't fir a need. Check it out. Hapi Fork Eating Coach HAPI fork Bluetooth-Enabled Smart Fork. The smart fork that coaches you into healthier eating habits. The HAPIfork is the world's first smart fork. It's an electronic fork that lights up and vibrates when you are eating too fast. As it takes 15-20 minutes to feel satisfied, by simply slowing down your pace while eating, you will consume fewer calories. Pair with your smartphone or tablet over Bluetooth to see your eating stats in real time. Download the HAPIfork app for iOS or Android and connect it to your device via Bluetooth to check: How long it took to eat your meal The number of "fork servings" (each time food is brought to the mouth) per minute A timer to help you pace your fork servings Actual intervals between fork servings Your success rate and overspeed ratio Upload your eating data for analysis and coaching. This data is then uploaded via USB to your Online Dashboard on HAPI.com to track your progress. Here, you can also follow an online coaching program to help improve your eating behavior. With the Online Dashboard at HAPI.com and the mobile app, you can: View and manage all the data from your devices Set your workout objectives, track your progress and score points in the HAPILABS challenge Share your HAPI moments online with your friends. More friends... More fun! GC Product Specs Power: Rechargeable Lithium. Check it out.

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Today I talk about looking at someone who is doing what you want, and do what they do. Fpr example when I was a kid I didn't have the weight issues I do now. Why? because I rode my bike in the morning, afternoon, and evening. So now that the weather is fine, I want to get on my bike to help me lose my last 10 lbs. Si get outside. The Winter is over, and soon you will be yearning for those warm days - WELL THEY ARE HERE. Get out there and enjoy them   Today I also talk about a great article by a women who lost 85 lbs.   Mentioned in this Article: Plant Nanny - Water Reminder with Cute Plants - Fourdesire  (voted best app of 2013) Plant Nanny combines health with fun to remind you to drink water regularly. The cute plant keeps you company every day by living in your phone. Fitbit fitness tracker. Fitbit makes activity tracking easy and automatic.

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Today I talk about a study that tied money to weight loss. As researchers found, the group that faced the possibility of losing cold, hard cash worked out about 50 percent more than the group that had no incentive.  See study   The other thing I wanted to share is how much better I felt coming home to a clean house. Since so much of weight loss is mental, why not get off the couch and do some cleaning. You will burn more calories than sitting on the couch, and you make yourself feel better.

Normally I say turn off the Television, but I found a tv show that is interesting. It's called Fit to Fat to Fit. It shows trainers gaining TONS of weight so that they can then lose it with their clients. The part that I found interesting is the mental meltdown that the trainers have once they gain their weight (we are talking 40-80 lbs). They are irritable. They cry. They break up with their significant others because they argue more. They doubt their worth. This happens in every episode. You just see them crashing and burning, crying, doubting, wanting to smash things, but in some cases wanting to just give up. You think it would be fun to eat whatever you want, but you see this is not all its cracked up to be.  So if you find yourself depressed, irritable, slugish, it's time to get on the treadmill. It's time to lose start eating better, and exercising more.  Check out the show at http://www.aetv.com/shows/fit-to-fat-to-fit McDonald's Shamrock Shake has 93 Grams of Sugar   The Shamrock shae kis back at McDonald's. This lovely shake packs 93 grams of sugar. This would be 18.6 teaspoons of sugar (according to http://www.convertunits.com/). According to the American Heart Sociaety our maximum sugar intake is 9 teaspoons per day for men and 6 for women. So a Shamrock shake has almost TWICE the amount of sugar (for men) and THREE TIMES as much for Women. Then (don't forget) you are probably going to eat something else the rest of the day.

I heard a phrase this week that really stuck with me. Here it is: You can have success or you can have excuses, but you can only choose one. Then I thought about that. There are times when we accept circumstances and stop trying to find a way around them. There are times when we don't quit, we take negative consequences as feedback (instead of failure) and we keep moving toward our goal. Jim Rohn once said, "If you really want to do something, you'll find a way. If you don't, you'll find an excuse.” If your hands are full of excuses, you don't have any room for success. So let's look at some of the top excuses. I Don't Have The Money I eat from the "value menu" and I can't afford organic. I get this, but you can purchase a family package of chicken (for me about $5) and bake this (not fried). I use the Pressure Cooker XL and (just like the informerical) 20 minutes I have great tasting, healthier chicken. I still take off the skin. You can purchase frozen vegetables (or canned) and have a protein (chicken) and a carb (vegetables) ready to go for a healthy meal. That meal (for me) is $3.75. I Don't Have Time To Cook This is where we need to start the stopwatch on your phone the next time you go to get some "fast food." You drive there, wait in line, in some cases get asked to pull over, wait, only to get the wrong order. You go to a restaurant. You wait to be seated, wait for the waitress, wait for yours drinks, wait for the waiter to come back, wait for your food, wait for your check. Sure, I get it. You don't have to do dishes. How long does it take to put your dishes in the dishwasher?  Then get the family involved in cooking and start your stopwatch. I think you'll find you save time (and money, and calories) eating at home. I've Never Done This Before There are tons of things you've succeeded at that you'd never done before you tried. You'd never walked before you did, never driven a car before you first got behind the wheel, never had a job before your first one. I Don't Know How One word: Google. No Internet? One Word: Library. Don't have a library. It is as simple as eat less (and eat better), and exercise more. The Conditions Aren't Right Zig Ziglar once said, "If you wait for all the lights to turn green at the same time, you will never make it to work. I Don't have Time To Work out For me, weight loss begins with the food. In regards to working out, I have done workouts that lasted 7 minutes and I've felt results. Who doesn't have 7 minutes? I Don't Have a Gym You don't Need a Gym. You can use your own body weight to get yourself in shape using just your body. You can even deal yourself a workout just using your body with FitDeck Bodyweight I Don't Have a Babysitter Do you have a TV? Then you do. Again, you can make this happen. You might even have the kids exercise with you and be the role model of health.  Exercise is Boring Get some music, and pump up the jams. the workout will be over before you know it. Listen to some podcasts. Not sure how? Check out www.learntosubscribe.com to find out how you can use free software to listen to podcast on your phone.  I Need a Coach or a Partner Over 60% of Americans are over-weight. See if any of your friends need to lose weight.  I Don't Want to Get Pumped Up With Weights First of all, getting pumped up takes time. It's not like you're going to go to the gym once and wake up and go "Oh my! What have I done?" Secondly, there are ways to lift weight for muscle more than size.  Please Supprt the Show by visiting www.logicalloss.com/support as Dave is currently unemployed

So I've always had my eye on a TRX system. But at a price point of $189, it was a bit too rich for my blood. So when I heard Jillian Michaels has endorse the RIP60 tool, and then I saw where it clocked in at $75 I was inticed. A couple of quick YouTube videos later I was sold. The piece looks super solid, and that's because it is. It comes with 8 DVDs, a meal plan, and a wall chart. The DVD are well put together but the guy on the video really lost me when he kept reminding me that my body was a river of energy on disk one. It's a little too Berkeley for me. I just wanted someone to show my what exercises to do. The warm was 30 minutes of a 60 minute workout. I didn't have the  patience for this (or the fitness) and I tapped out after 20 minutes. For the next two days my legs were killing me, so if you're new to fitness, go in lightly. The workout it delivers. The other dumb thing about the unit, is although it is built like a tank, the harness is designed to have you putting your weight so that you are leaning in the direction that the door closes. Now I don't know about you, but every placed I've ever lived, my bedroom door opens in. This means I have to exercise in the hallway with my weight pulling the door closed. While this works, I had to mount it to my bathroom door, and watch the dvd in my bedroom. Not convenient. It does seem that the best place for this is not on a door (even though they give you a nice cover to go over the door) but more in the basement where you can tie it to the rafters My solution was to purchase a $5 app called Virtual Trainer Suspension - Virtual Trainer I like the app. You have all sorts of exercises group by fitness level and you can easily see what muscles are worked. I group a bunch of exercises together (some for legs, some for arms and chest) and got to work. The Virtual Trainer app would count of when to start doing an exercise and when to stop and rest. It doesn't count reps, you specify in second how long you want to do an exercise. This worked, and I was using my phone. The next time I'm going to use my iPad. While I'm happy I bought it, and it definitely delivers a great workout. As I'm not using the DVDs, I could've done with something like the Gravity Straps from GetFit (sold on fitmoo) For $40 and bought the app and saved $30.  If I didn't want the app for exercises I could have got the fitdeck cards FitDeck - TRX Suspension Trainer for $15. Other options are the G strap Pro (in blue or red for $49) All in all I'm glad I got it. Not a ton of buyers remorse, and I see myself using it even though I don't have a basement or a DVD player in the hallway. It is built strong, it versatile, and it setup in minutes (as apposed to my old Total Gym where half my workout was dragging it out from under the bed, setting it up, etc).

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Listener Comments: Happy 2016 Dave!I love, love, love your podcast. I’ve been listening since June 2012. I’m so incredibly proud of you eating for health. Dumping sugar. Dumping empty calories from fast “Fraken” foods. Working more activity into your daily routine. Taking care of yourself. I lost my weight (50 lbs) early on and I keep listening to podcasts like yours to stay motivated in my Sugar and Starch dodging lifestyle. You are always upbeat. I love your voice, your corny jokes, and fun sense of humor. I’m writing to challenge you to keep pod casting, at least monthly, for a year AFTER you hit your goal weight. Staying on target after you are rocking your (insert size here) jeans turns out to be tougher than I anticipated and I’m really looking forward to your insights.You are always so full of tips, tricks and heartfelt sharing of your trials. You turned me on to FitBit (pedometer on steroids) and I look forward to your tech reviews. Keep it up for 2016! So happy/ proud/ encouraged for you finally eating like a person who gives a damn about themselves and their world.Thank You for sharing with all of us.Best ,Laura in Oregon What Dave is Listening to: Always Hungry David S. Ludwig has a new book where he looks at how we treat obesity currently and if there is science to back up the way we treat this condition. His groundbreaking studies show that overeating doesn't make you fat; the process of getting fat makes you overeat. That's because fat cells play a key role in determining how much weight you gain or lose. Low-fat diets work against you, by triggering fat cells to hoard more calories for themselves, leaving too few for the rest of the body. This "hungry fat" sets off a dangerous chain reaction that leaves you feeling ravenous as your metabolism slows down. Cutting calories only makes the situation worse-creating a battle between mind and metabolism that we're destined to lose. You gain more weight, even as you struggle to eat less food. ALWAYS HUNGRY? turns dieting on its head with a three-phase program that ignores calories and targets fat cells directly New Fitness TV Shows: My Diet's Better Than Yours I actually like the new show. It focuses on a bunch of what appears to be fad diets, but in the end they all seem to focus on quality foods, and exercise. The diets that didn't, didn't seem to have as much impact. I don't think the Paleo or on the other side Vegan are the way to go. Everything in moderation, and focus on protein, fruits and vegetables. I like My Diet's Better Than Yours (Thursdays nights on ABC) because it focuses more on food than something like the Biggest Loser (which is also back). You also need to get your head in the game, and there is one diet that is called the No Diet Diet. That program focuses on getting your brain right.  What Dave is Listening to: Always Hungry David S. Ludwig has a new book where he looks at how we treat obesity currently and if there is science to back up the way we treat this condition. His groundbreaking studies show that overeating doesn't make you fat; the process of getting fat makes you overeat. That's because fat cells play a key role in determining how much weight you gain or lose. Low-fat diets work against you, by triggering fat cells to hoard more calories for themselves, leaving too few for the rest of the body. This "hungry fat" sets off a dangerous chain reaction that leaves you feeling ravenous as your metabolism slows down. Cutting calories only makes the situation worse-creating a battle between mind and metabolism that we're destined to lose. You gain more weight, even as you struggle to eat less food. ALWAYS HUNGRY? turns dieting on its head with a three-phase program that ignores calories and targets fat cells directly Available at Amazon.com

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The Kitchen Safe Keeps Cookies, Chips, and Toys Out of Readh Today we talk about a great tool called the Kitchen Safe that enables you to lock away those items that you crave (cookies, twinkies, Reese Cups) and you can set a time from 1 minute to 10 DAYS. The Kitchen Safe XL is 5.5" Width x 5.5" Length x 10.4" Height. So you can hold chips, cookies, or (and this could make it very useful) TOYS, REMOTE CONTROLS, PHONES.  So when your child misbehaves, you can now lock their device in the kitchen safe. You turn the dial to the time you need, and then, THERE IS NO OVER-RIDE. So when the child cries to you and says, "I need my remote control for my game" you have no control. You can't over-ride it. "I guess you should have listened to your parents. It's a little thing I call CONSEQUENCES. The one "negative" side effect is the Kitchen Safe is $59 at Amazon. which seems a little steep, but on the other hand. If it was inexpensive, you might be tempted to smash it. It's a little less expensive on their website at www.thekitchensafe.com Tips on Keeping Resolutions Consistency Pace Yourself Keep it Simple Recognize Your Shortcomings Make it Fun Get Ready To Baby Step It in 2016 As the year comes this way, don't go out of the gate at 200 mph, hurt yourself, and then quit. Start focusing on ONE thing you can do this week that would be a step in the right direction. Practice doing it. Then the following week do one more thing. For me, I need to go to bed. When I stay up later I eat more. Even if I'm eating healthy, more calories are more calories. Sleep would be better. A Mentality To Beat Cravings  My cousin turned me on to a saying, "It's better to want what you don't have (chips, cookies, etc) then to have what you don't want (20 extra lbs). So yes, cravings suck. But being over-weight sucks more. It's better to want what you don't have then to have what you don't want.  Thanks so much for a great year. Thanks for all the support!

In a recent story The Sun, she stated, ""I used to drink ten cups [of tea] a day with two sugars in each so I was on 20 sugars a day," she said. "Now I don't drink it and I have more energy than ever." She is also doing a bit more exercise, quit smoking, drinking, and eating better. So in the end, it's not a big surprise. She is eating better, and exercising more.  Today we also talk about Amy White who got involved by looking at labels, educating herself on what she was putting in her mouth. She realized that while the dollar menu was cheaper now, it was going to be much more expensive in the long run. In the end she lost 60 pounds. Read her full story here I've been using My Fitness Pal to track my calories.

This week there was some buzz about Amy Schumer and her naked picture in the Pirelli Calendar.   Please note that I'm not saying she is ugly. I'm saying that we may not be as healthy as we think we are and by taking a naked selfy (or a smarter move may be a good hard look in a full length mirror) might be a bit of a wake up call.  What are your thoughts? Other Topics in this Episode How Hi Fat Food Causes your brain to potentially eat itself Applebee's is tkaing soda off the kids menu 10 Food you should always avoid Thanks for supporting the Logical Weight Loss Podcast by visiting our Amazon.com link

Today I talk about losing 20 lbs and how its funny how your mind starts to try to talk you out of the strategy that is working. So when I start to think this way, I just say to myself, "Stick with the program, the program is working. Also mentioned on today's show.: Benefits of wlaking 30 minutes a day (source) My Diet is Better Than Yours Coming to About on 1/7 (source) Track your progress with a Fitbit. Prices start at $59.

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We've all heard that phrase that without our health we have nothing.  We all work hard, we try to pay off our bills, we put off sleeping and put our body through hard situations with the goal of "getting ahead."  Dave Ramsey says that if we spend our money like nobody else, someday we will live like nobody else. Well this goes the same for our food. If we eat the way nobody else does (skipping fast food, soda, etc) we will live like nobody else as well.  We need to take time to think about the long term. It makes no sense to kill ourselves to live.

I found an article on Yahoo that had a ton of information about Fast Food, why we eat it, and what is really in it. You can read the whole article here, but here are some key points. It's meant to be eaten fast (so you eat a ton of calories before you notice you're full). You don't have to chew it much (again, faster consumption) It doesn't age (as in 713 days later it looks the same - try that with an apple) It's not really flame broiled (in most restaurants these are painted on). Your pepsi might have poop in it. We have double our calories from the 1980's Bran muffins are cupcakes without the icing. Sonic has a drink that would be like eating 70 sugar cubes Quiznos has a large Turkey Club sandwich with 5,820 milligrams of salt Are You On Track With Your Water? I am currently drinking 80 oz of water per day. It wasn't easy, but I'm now doing it without much effort. I drink 4 24 ounce bottles a day. One way to know if you're on track is to use a bottle from Hydr-8. These bottles has time stamps on them that let you figure out if you are ahead/behind schedule to meet your water intake goals. Check it out at http://amzn.to/1LZZKc0 (aff link)

I've been asked by some listeners to start some sort of crowdfunding through sites like Patreon.com. I wanted your opinion. If you have 30 seconds, I have a four question survey (4 question survey) that will help me decide. At my worst at the beginning of Audio I was 229 lbs. I joined program called "Slimgenics" on 8/10. I weighed 220.6 I was 33.1% body fat My chest was 44" My waist was 43.5" My right thigh was 21" My hips were 44.5" 77 Days on October 26th I got measured again. I weight 210 (so I'm down 10 lbs) My body fat is 27.9% (down 5.2%) My chest is 42.5" (down 1.5") My waist is 44.25 (down 2.25") My right thigh was 20" (down an inch) My hips are 44.5 You can see my calories before and after joining the program in the chart below This goes back to the words of my friend David Greenwalt of Leanness Lifestyle Univeristy, "If you're wondering why you're not losing any weight - IT'S THE FOOD." Next Question: Creating Sustainable Life Changes So I quit drinking mountain dew. I quit getting food through the drive through. I've had ONE piece of Halloween candy. I drink 80 oz of water a day. So in looking at how to make sustainable life changes, there are some things we need to keep in mind. 1. Plan and prepare. 2. Start really, really small. 3. Stick to 5 minutes. 4. Find a trigger. 5. Set up accountability. 6. Acknowledge success. 7. Create a support system. 8. Plan for disruptions. 9. Increase your time slowly. 10. One change at a time. I Finally Found a Bathroom Scale I Like I bought the fitbit Aria but it was not consistent (I once stepped on it and over three readings they scale fluctuated four lbs). I bought the Taylor Smart Scale (that uses Bluetooth) that said it would connect to MyFitness Pal (but it didn't). I finally just bought an Omron Body Composition Monitor with Scale that I can step on multiple times and get the same reading. It measures everything there is to measure including: body fat percentage, BMI, skeletal muscle, resting metabolism, visceral fat, body age, and weight. I don't expect the body fat and other items to be super accurate (but I do want the weight to be spot on, and so far it is). I also love that I can actually read what the measurements are as I pull the meter out of the base and hold it up to my face. Awesome. I do miss the automatic syncing feature, but it takes all of five seconds to open my phone and enter it manually in my fitbit app. A Better Way To Drink Water So I've been drinking 80 oz of water a day (and losing lots of weight running to the bathroom), but Water is not my favorite. It's not hard, and at time I do just force my self to chug and swallow, but it would be so much easier if I actually liked the flavor. If only there WAS some flavor. So many of us turn to think like MIO flavoring. Well this is a pretty bad choice. When I scanned it in the Shop Well app, it gave it a grade of 51 (out of 100) and flavored water isn't much better (56). Fruit Fusing Water Bottles I first learned about Fruit Fusers on Shark tank, and the sharks said everyone could steal this idea and they did. I see them all over the place. Here is one that comes with a book of recipes. Here is a link on Amazon if you are interested

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I am down from 218.8 to 215.4 since our last episode. I'm still not eating burgers, or soda. I'm eating fruits and vegetables, and I'm trying new things (Asparagus is alot like broccoli). I also tgried Shrimp on the grill with no butter (just the grill taste) it was awesome.  For the most part I am not hungry, and my calories are way down. When I do get cravings I need to make sure to take inventory of what is going on. Here are some things that trigger cravings. Thirst Fatigue Urge to Chew Pain Hormone Cycles Mealtimes High-Risk Times So here are some things to do to deal with these.  Drink lots of water. My goal right now is 80 oz of water. If you are not a water drinker, this could be tough. But if someone handed you a bottle and said, "if you drink this you'll lose weight!" I bet you would. Well it does, and its called water.  Get some sleep. When you are tired you tend to quit caring, and make bad choices. We self medicate with food to fix many problems that are not hunger. Remember, if you're not hungry, food is not the answer. Wait 5 minutes and get your mind on someting else. Read a book, or call a friend. Many times you are just bored. Try to have consistent meal times and eat 2/3 of your calories within the first nine hours of being awake. Take deep breathes when feeling stressed out. Do this for 5 minutes.  Thanks so much for everyone who has been using my amazon links on the page. I earn a commission and you don't spend a dime more. It's a win-win, and I deeply appreciate it. 

So I started a new plan, and here is what I'm not doing: Drinking soda Eating Frosty's from Wendy's Eating Fast Food What Am I Doing? Eating Vegetables Eating Fruit Drinking 80 oz of water. So am avoiding salad dressing unless its fat free and low in sodium. If I really need some soda, I can drink clear stuff like Sprite. Get a New Plan Stan I knew I was going out of town, so what did I do? I bought a cooler and some ice packs and took food with me. When I ran out of healthy food I was really surprised that I was able to go into a Burger King and get a salad (and I had my fat free dressing in the cooler). I have a list of things I can eat and instead of obsessing over things I CAN'T EAT, I'm looking at how to make a plan I can live with, use, and continue with this plan. Is It Working? I'm down 5 lbs . I'm losing 2+ lbs a week. I'm happy. New Tools To Track Progress I found fitstream.com which is a free app that I can use to track my measurements and take pictures. The app helps you measure your body (cause the scale isn't always accurate and you can lost inches without losing weight). One tool I'm trying is called i Record Weight - Track Weight and Monitor Body Metrics . It was ok, but it seemed like Fitstream - Fitness Journal, Progress Pictures & Body Measurement Tracker  had a shorter learning curve (and it's free).

I recently got some bloog work done. The results were not great. Here they are: TOTAL CHOLESTEROL --- 224The ideal total cholesterol is less than 200. Your cholesterol is in the high range.HDL CHOLESTEROL --- 37The normal range is greater than 45 for men. HDL is the "good" cholesterol. It is believed to remove excess cholesterol from the body tissues. It is desirable for this to be in the normal or high range. Exercise helps to increase the HDL cholesterol. Your level is low.LDL CHOLESTEROL --- 140The ideal range is less than 100, though anything under 130 is normal. LDL is the "bad" cholesterol because it tends to deposit cholesterol and fat on the artery walls, or atherosclerosis. Your level is high.TRIGLYCERIDES ---235The normal range is under 150. Triglycerides are the major form of fat in the blood. Your level is borderline high (151-400). Slimgenics - Getting Ready for my PrepSTEP Today I shared some insights from the SlimGenics blog including: 10 Ways to Stay Motivated 8 Tips to Transform Your Relationship With Food Thanks For Supporting The Show I really appreciate everyone using the Amazon links when going to Amazon.com

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I watched the movie bite size on NetFlix. It was very eye opening. You will watch a few over weight teenagers and in the end they don't want to lose weight. Their parents are spending thousands of dollars, telling them to get off their butt, but its not  working. In one instance, the father of one of the children has a stroke and has to get himself into shape. What happens? The family starts to do activities together and they ALL lose weight. Children are looking for you to lead by example. You can tell them to get off the computer and turn back to the TV where you are eating cheese curls and mountain dew. Do as I say not as I do didn't work when you were a kid, and it doesn't work on your kids either. In multiple scenes you hear where kids (who let's face it get to do a lot of stuff we didn't get to) are doing what they need to do to get healthy because 'They don't want to." My favorite is the girl who is riding an electronic scooter. An electronic scooter. You're spending money on fitness camps, and your child has an ELECTRONIC scooter. Get this kid a 10 speed. https://youtu.be/PygoGs9FbKY If you have children it is a must watch. Here are some link Bite Size on Amazon instant Video Bite Size Bite Size on iTunes Bite Size - Corbin Billings Like the Show? Throw us a Bone

While we know that we can watch our health using a scale and a tape measure, but there are other ways and one of them is to measure your resting heart rate. Today I talk about a free app that allows you to accurately record your resting heart rate. An athlete's resting hear rate may be around 40. Don't be depressed if you're not in that ball park. Measure it, exercise, eat right and see if it goes down. The lower your heart rate, the better health you are in (your heart isn't working as hard). Original story  Other Topics A pound of Weight Gain on a single plate Sugar and Fat are bad for the brain Avoid Superbugs at the GYM

Is This You? You don't FEEL like exercising. You don't FEEL like eating healthy. So you don't. This leads to you NOT exercising and eating right. That decision leads to you feeling bad about yourself. It damages your confidence. With less confidence, you don't FEEL like you can lose weight. It's too tough. You FEEL horrible, sad, dejected. You know you'r not a loser, but you sure feel like one. Or Is This You? You're honest. You're caring You have integrity. You keep your word. You've tackled tough things in past Then Do This? Put the decision you WANT to do, on your calendar. Then do it. Even if you don't feel like it. DO IT (you said you were a person who keeps their word) When you are done you will FEEL better (tired, but better). You WILL have MORE confidence. This leads you to believing you CAN do this. The positive FEELINGS lead to you gaining confidence. But it means doing things that you may not WANT to do. But in the end you WILL BE doing something you WANT to do and that's be healthy. Make Your Decisions on Logic - Not Feelings I'm not saying be a robot. We all have feelings, but they can be manipulated and lead us in the wrong (non-healthy) direction. This makes sense. It's logical. It's simple. It's not easy. One more time. It's not easy. If it was easy, we'd all be thin.

I recently read an article from Michael Hyatt and he started doing some weight training and brought up the five most important benefits that have NOTHING to do with bulking up Better metabolism.  Weight loss.  Strengthened bones.  Improved mental function.  Heightened well-being.  You can read the full story here. Another article talks about ways of battling Sugar Cravings.  I'm happy I'm down to 218.8. This is partially due to losing a tooth and not being able to eat "sharp food". This includes peanuts, chips, popcorn, for three weeks. What am I eating instead? Fruits and vegetables. I'm not shocked that this then results in weight loss. are you?

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I've been out and about, and I'm glad to be back in front of the microphone. I got called out of town and with no planning I didn't have much time to plan. I had awful food choices and no time to exercise. Consequently, I gained week. Then the following week I get shipped out of time. This time I planned my food, and made a concerted effort to get active. The result? I lost weight. I'm down to 218.8 Cool Quit That App Helps You quit Anything. You put in what you want to quit, how much it costs you on a daily basis, and the reason you why you should stay away. Here is a link to the App 4 Great Things Taking Place in the Fast Food World Dairy Queen swaps sode for milk.water in kids meal Panera is removing additives Chipotle is not using GMO chicken McDonald's is removing some Antibiotics Full Story Beachbody Launches Streaming Service of All Programs  Beachbody creators of P90X, Extreme, and many other top selling programs is now offering all their programs for a fee of $2.99. They bill you quarterly ($38.87), and there is no contract. In addition to the training videos, you get meal plans, discounts on other products, and much more. This is a way to watch on your phone, iPad, or your browser. You could use something like a Google Chromecast HDMI Streaming Media Player to blast whatever is in your browser to your television. For more information (or to try a 30 day trial) go to beachbody.com

Accord to Bob Harper's new book is called Skinny Habits: The 6 Secrets of Thin People: Skinny Rules and in it he talks about these six habits that people who are healthy do. These include: They plan, * They push back, * They re-engineer their environment, * They challenge themselves * They rest, and * They dress for thinness. Also, Tyson vows to clean up their chicken by 2017. You can get the audio version of this book for free by going to www.logicalloss.com/audible  

Seven minutes doens't sound long until your thighs are on fire. I just downloaded and used the 7 app from Perigee. Here is the specs of this free app. The goal is to exercise 7 minutes for 7 months. As you do the workouts you unlock new workouts (or you can purchase them for $1.99). You exercise for 30 seconds and then rest for 10 seconds. The game part is you start off with three hearts. Every month you get 3 hearts. When you skip a workout, you lose a heart. If you miss three in a month, you're score goes back to zero. Here are some of the interesting information:   No internet access needed. Work out anytime, anywhere! Play songs from your favorite music app in the background Fitness enthusiasts can do multiple circuits for longer workouts Armband friendly : vibration or voice mode indicates when to switch exercises Beautifully designed for both iPad and iPhone in a single app iCloud sync to keep your progress up-to-date on all your devices The "Learn" tab includes pro tips on how to perform each of the 12 exercises 7 Minute Workout “Seven” with High Intensity Interval Training Challenge - Perigee and their other app is Cycles - Period tracker with fertility calendar and reminders for both of you. - Perigee More stuff

I went to the New Media Expo last week. I walked a ton. 17,254 20365 11000 17,179 12521 7657 I barely had time to eat. A smoothie for breakfast and then "lunch" around 7 PM. I often missed lunch, and never even missed it. Am I suggesting we all starve ourselves? NO! My point is there are times when we eat, and we are not hungry. This past week proved to me I can go longer between meals and not die. I found a couple of articles. Hunger Test Article WOmen's Day 4 ways to stop eating   Have You Tried Nature Box?

Everybody I know that is losing weight seems to always seem to say the same phrase: ..and I quit drinking (insert soft drink name). For me I've been stuck on Mountain Dew since I met a girl in my teens who drank it like water (and her ENTIRE family did as well). I go on and off the "Dew Wagon." I've had people say they are tired of me talking about mountain dew, so I want to put to rest. I have placed a counter on the right side of the screen.  I just need to quit drinking it. It's not impossible.  A can is 170 calories, and 20 oz bottle is 290.  A 20 ox bottle five days a week is 5800 calories a month (1.65 lbs ) A 12 oz can five days a week is 3400 calories a month. (almost 1 lb).  If weight loss is calories in vs calories out. I can easily lose a pound a week by cutting out soda/pop.  Here are the articles I talked about today.  Monster Drink Aids in Teens Death My Veins Collapsed Due to Drinking Mountain Dew

Today I share some insights from the new Dr. Phil book which starts of saying how bad the diet industry is and how every book states how their book is the truth and the rest are all lies. None of them work, and its a sham. He then states (and I'm paraphrasing), the diet industry is bad and every book states how their book is the truth and the rest are all lies. None of them work, and its a sham. HIS BOOK is the true one.  Now for the record there are some great insights. Dr. Phil didn't get to where he is without bringing some insights delivered in true DR. Phil fashion. The cool thing is I listened to the book via Audible, and they have a hand out that goes along with the audio book (worksheets, etc). You can get a free book by going to logicalloss.com/audibletrial

A new episode

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I turned 50 today. It's scary. 30 was 20 years ago, and 70 is 20 years from today. I know aging 30 to 50 went FAST. Its kind of spooky to think how fast 50-70 will be. I was listening to Michael Hyatt's podcast and he was talking about always finishing the race. It really inspired me he talked about a race where a woman had fallen and not only did she get up, but she got up and ran as hard as she could and actually won the race.  So we know that no quitting will build out character. We wish there was a better way, but it is those times when we face adversity that really shapes us. My mother died when I was 29. I was going to college and finals were the following week. To make a long story short, I wasn't permitted more time to take my finals. I had to take them the same day everyone else did. I thought I would never be able to focus enough to study and pull it off. I don't remember what I got, but in the end I got the degree. You have strength you didn't know you had, and you don't learn this about yourself until you are tested. Your response is your responsibility. Today is my birthday, and I know I have cake and ice cream in my future. Consequently, I am having a very light breakfast, and I will do the same for lunch. This way I can enjoy the traditional birthday party with my family. Wait, ice cream and cake? My birthday is the 8th. It's not a week long celebration. Tomorrow is the 9th. I will get back to dinking my water, taking my steps, and getting back on track. I'm Using the Pump Up App I've mentioned this in the past. Here is why I like it. 1. Custome workouts. If you have weights, machines, etc fine. If you don't - fine as well. 2. You can set goals, and schedule workouts. Make an appointment with you. You are a very important person. Don't break that appointment. 3. Allows me to exercise anywhere. 4. Its free. What may discourage you about the app. Lots of pretty people on the website. While this may motivate you as you want to look like them, I can see it as a trigger to think, "I'll never look like that, or those people are young, I'm not.." Be ready to check the negative self-talk at the door. Start Slow Be sure to start out slow. I did a 15 minute workout and I'm soar today (remember to give your body 24 hours to fully respond to the exercise and always contact your doctor before starting any kind of regimen). I'm reaching to for Fitness Soak Spray to help relieve my muscles, and I'm getting back on the train. I know stronger/bigger muscles are something that (while hard to create) will make weight loss easier in the long run. For videos go to www.logicalloss.com/      

I've always said, "it's the food" when it comes to why I'm not losing weight. So this year I'm attacking the food. I'm finding ways to make better food at home. I'm trying to avoid getting my meals through the window of my car. I've purchased a Ninja Pro blender, and this weekend after much video viewing, I went to Walmart and purchased the Power Pressure Cooker Pro. The commerical that sucked me in was the Power Pressure Cooker XL. What is the difference? Not much.   Purchase the Power Pressure Cooker XL at Amazon.com The Power Pressure Cooker XL Has: More presets. You ave a button for meat, fish, etc. The Pro version has a cook button and a Pressure button. There are default buttons for rice, canning, etc. In the end your probably always going to cook at the highest pressure (this from a never pressured cooked before person). I know I'm going to be primarily focused on time. Less Delay time. The commercial says you can delay up to 4 hours. The Power Press Cooker pro states up to 24 hours. A Cookbook, a canning guide, and a free chopper A longer shipping time. I went to Walmart and picked mine up. A larger price: By the time you buy the Power Pressure Cooker XL and pay for shipping you are looking at $130. It would be more if you choose the warranty As I bought mine at Walmart, if it breaks I'm taking it back to Walmart. Does the Power Pressure Cooker XL Do Anything the Pro Cant? After using it one day, and making one meal, I would say no. For me, I had to look at the manual to see how long to cook something. I'm sure the more I use it the less I will need the manual (its not exactly awesome, and the recipes they provide are also on the website). Do I Wish I Had Purchased the Power Pressure Cooker XL? Maybe. I know it really doesn't do much more, but again thats after one day of use. The Pro version works fine, but the extra buttons mean less of a learning curve. Once the learning curve is over (probably a week) I will change my mind and be about $46 richer. The First Meal Was a Pot Roast I purchased a roast, some potatoes, onions and baby carrots. I browned the roast in next to know time while I got the potatoes ready. In the end I cooked it about 35 minutes for a 3 lbs roast and it came out tough. Next time I cook this I'm going 20-25 minutes. The vegetables were awesome. WOW. The meat was OK, but once it got cold it was tough .The meal cost me about $28, where the night before we had gone out to eat and that was closer to $40 and wasn't as healthy (Chinese food filled with salt). Other Articles Mentioned Study: Women who keep food diary more likely to lose weight : http://usat.ly/Nld8dz MIndful Eating Can Get your Balanced

In the past I had a juiceman juicer and I loved making Apple Carrot juice, but it was an absolute PAIN to clean. I used it a few times, but the pain of cleaning out weighed the joy of the juice. recently I kept hearing about Ninja Pro blender to making smoothies. I went and purchased one and it works great. I did try to make some "juice" using this system and it basically made Apple/Carrot pulp. MMMMMmmmm just like mom use to make. I added some ice cubes and some water and it made it drinkable. It was not the YUM that I got from my Jucing days (but it also took 2 minutes to clean). I forgot how much I love APples and in you have one of these you can really have a fun snack in two seconds (and again almost no cleanup). You just put it on the Apple and push down and you get instant Apple Slices. I've been using my Ninja to make some chocolate banana smoothies with Peanut Butter. They are yummy and they keep me full. I use Chocolate Flavored Weigh protein or Shakeology and throw in some bananas and just a hint of peanut butter. I did start lifting weight this week. I just started and I feel great. I leave these hands weight in the living room. Never Stop Believing The Seatle Sea hawks were down going into the fourth quarter and they won their game and are going to the Super Bowl. The quarterback threw four interceptions. How did they win? They never stopped believing in themselves. I often say that you can't change the way you started your life, but you can change the way you finish. I'm sure those athletes can understand that. People were counting them out. People were leaving the stadium. People were thinking, "It's over." As long as you are breathing, it's not over. You can do it.

For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines: Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity — such as brisk walking, swimming or mowing the lawn — or 75 minutes a week of vigorous aerobic activity — such as running or aerobic dancing. You can also do a combination of moderate and vigorous activity, preferably spread throughout the course of a week. Strength training. Do strength training exercises at least twice a week. Consider free weights, weight machines or activities that use your own body weight — such as rock climbing or heavy gardening. The amount of time for each session is up to you. That's 20 minutes of aerobic exercise a day. Weight training does not have to mean weights. You can use things like resistance bands that can be stored in a bag and much less likely to stub your toe. Bodylastics are quality resistance bands. There are two basic ways to measure exercise intensity: How you feel. Exercise intensity is a subjective measure of how hard physical activity feels to you while you're doing it — your perceived exertion. Your perceived level of exertion may be different from what someone else feels doing the same exercise. For example, what feels to you like a hard run can feel like an easy workout to someone who's more fit. Your heart rate. Your heart rate offers a more objective look at exercise intensity. In general, the higher your heart rate during physical activity, the higher the exercise intensity. I use the Wahoo Blue HR Heart Rate Monitor for iPhone and Android   The basic way to calculate your maximum heart rate is to subtract your age from 220. For example, if you're 45 years old, subtract 45 from 220 to get a maximum heart rate of 175. This is the maximum number of times your heart should beat per minute while you're exercising. Once you know your maximum heart rate, you can calculate your desired target heart rate zone — the level at which your heart is being exercised and conditioned but not overworked. Here's how heart rate matches up with exercise intensity levels: Moderate exercise intensity: 50 to 70 percent of your maximum heart rate Vigorous exercise intensity: 70 to 85 percent of your maximum heart rate How to determine your target zone To determine your desired target heart rate zone, use an online calculator. Or, here's a simple way to do the math yourself. If you're aiming for a target heart rate of 70 to 85 percent, which is in the vigorous range, you would calculate it like this: Subtract your age from 220 to get your maximum heart rate. Multiple that number by 0.7 (70 percent) to determine the lower end of your target heart rate zone. Multiply your maximum heart rate by 0.85 (85 percent) to determine the upper end of your target heart rate zone. It's important to note that maximum heart rate is just a guide. You may have a higher or lower maximum heart rate, sometimes by as much as 15 to 20 beats per minute. If you want a more definitive range, consider discussing your target heart rate zone with an exercise physiologist or a personal trainer. As always contact your Doctor before doing any exercise or training.    Supprt the show at www.logicalloss.com/support

We have a long road ahead. We need to go into this with both eyes open. One of the ways we will dodge failure is by setting S.M.A.R.T. Goals S = SpecificM = MeasurableA = AttainableR = RealisticT = Timely Let’s look at those a little more specifically. A poor goal is “I want to lose weight.” Then you lose a pound. Are you done? It has to be measurable. When something is measurable you now know if you are ahead or behind schedule. I want to lose “X” amount of pounds, or “X” number of inches of my waist. Some say the “A” stands for Attainable, Achievable, or Agreed upon. I often use Appropriate. It doesn’t make any sense to say I’m going to swim 20 minutes a day if you do not have access to water. It also has to be something that is attainable in your mind. If you don’t think you can do it, you probably won’t. We need Realistic goals so we don’t set ourselves up to be discouraged. If we say, “I want to lose 10 pounds in 10 days,” that is not realistic (or healthy). A goal without a timeline is a dream. You need to add time to your goals. I usually tell people just starting out to shoot for easy goals. This might be something like,  “I will walk for 10 minutes five times this week.” It’s specific. It is measurable. It’s realistic. It has a time line. Many people try, “I will lose 10 pounds in a month.” I prefer to put time elements on action items. If you do the action items, then you will be putting yourself in place to lose weight and get healthy.                Example Goal:                “I will walk on the treadmill for 30 minutes (specific), 4 days this week. “ Keep in mind that if you can’t measure it, you can’t manage it. This goal is something that you need to believe you can do. It needs to be something that you want, and something you feel you can achieve. It needs to be achievable (notice I didn’t say easy). We just need to avoid those times when we set up something that is so hard that we give up.  Then we need to add a time element so we can measure ourselves and see if we are on time. Don’t fret if you get behind. A guided missile is “Wrong” most of its path. It radios back and sees that it’s off path and adjusts. It then radios back, and makes more adjustments. Eventually it hits the target and everyone applauds. Nobody noticed that the missile was “wrong” for most of the flight. Make your adjustments, and continue on toward your goal. Resources to Help You Kick Off the Year In The Right Direction I used a Myotape to measure myselfso I can see where I am starting at (so I can celebrate when these numbers go down in the future). I basically measure areas at the thickest part.Here are some directions from SparkPeople. If you need calorie tracking software check out our resources My favorite Gadget for motivation is the Fitbit (it’s kind of like a pedometer on steroids). Today at the gym I used my Heart Rate Monitor to push me to get my hear rate up.  I like the Timex models as you can change the batteries.   Focus on the Activity and the Results Will Follow Some times we get fixated on the scale. Then if things don’t go the way we want, we can get discouraged and want to quit. What you may want to do is to put an activity into your goal. Such as I will walk on the treadmill for 30 minutes. This is measurable. Then after you establish that habit you can start focusing on the distance you are covering in that 30 minutes. Keys to Keeping Your Resolution WRITE THEM DOWNMost people have given up on their resolution by February because they haven’t thought about it since January 1st. Write it down, reflect on it, and keep doing all you can to accomplish it. Don’t Keep Them To Your SelfLet your family and friends know what you are trying to do so they can help hold you accountable. Don’t Look as Setbacks as FailuresLook kids fall down a BUNCH when they learn to walk. Learn each setback as a potential to learn some new information. Make sure this is YOUR goal.If you don’t see the benefits of this goal, then you won’t but into it. You can’t do things for other people. You can try but you will stop when things get tough. Mentioned in this Epsiode http://dannademetre.com/ 28 Day Squat Challenge at hello Healthy

With the year sailing off into the past, we can panic when we thnk about all the things we need to do to get our weight under control. In the end it boils down to Attitude Calories Sleep Activity Water Today we are going to focus on our attitude and more specifically negative self talk. Negative self-talk can be a runaway train. Your mind goes around in circles replaying a negative event or your own shortcomings. You may think that you're getting in touch with your true feelings, but bad feelings have a way of getting worse the more attention you give them. Research shows that happy people do put bad days behind them. In a survey of 231 college students, those with a positive outlook were more likely to look back on negative events and report how much better things are for them now. Talk Yourself Out of It If negative self-talk came with an off switch, you could just flip it. But it doesn't. It takes a plan and some work to tone it down. Here are four ways to make it happen: Distance yourself. You can't banish negative self-talk forever, but you can take a step back from it. When you notice negative self-talk occurring, address it like you would an opinionated third party. You might say, "Thanks for sharing," or "It's interesting you feel that way" and move on. Distract yourself. "Over-thinking involves focusing on a train of thought that goes around and around. "You can stop that train of thought by focusing on something else." Try playing basketball, doing a crossword puzzle, or any other activity that fully engages your mind. Call them on it. Give your negative thoughts the third-degree and they could crumble. You might ask yourself, "Is that really true?" or "Is there another way to look at this situation?" You may also look for benefits. If you missed that job promotion, are there any lessons for the future you can take from the situation? Or could another opportunity come out of it? Save them for later. Set aside a time of day for negative self-talk. If you hear yourself doubting, blaming, or comparing yourself to others at another time of day, tell yourself you will come back to the conversation later. When the appointed time arrives, your negative thoughts may have lost most of their oomph. Water Your Body App   Track your daily water consumption in an intuitive way, and because not everyone needs to drink the same amount, it is designed specifically for you. Based on the revolutionary research done by health care professionals in recent years, we have learned just how critical it is, for your health, to maximize your individual water intake. This app is designed to perfect that routine. A consistent routine with the proper amount of water in your diet will lead you to optimal overall health. Start today for a healthier tomorrow. With your personal schedule being so hectic, it is difficult to manage how much water you have drank for the day. Finally, you have found the best solution available on the iPhone. Immerse in an interactive, free-roaming interface to add cups or bottles of water towards your goal. * Earn a daily and overall average grade on how well you are keeping up on your recommended amount. * Touch and drag the containers around your table to organize them in your own special way. * Customize your own specific water container, with images to choose from. * Specify attributes from your personal lifestyle to get a scientifically proven daily water intake goal. * Earn achievements for maintaining a long term high grade average. * Use either US or metric measurements to track the amounts. * View a line graph detailing the history of your water intake. * Be reminded by the app icon itself of how many cups or bottles you have left to meet your goal. * Create your own customized reminders that can notify you when you should drink more water. * View the time and dates of every cup or bottle of water you have drank. * Enjoy a plethora of useful facts and tips about water and human health.   The android app is cooler than the iOs version. You can choose your cup and other features. It's also free.

A recent article from Jillian Michaels pointed out that when we have a very stressful situation we go into "Fight or flight" and the hormones released stop us from feeling hungry (which makes sense) but the problem is this happens even when we are not being chased by a bear. According to her article, "The trouble is, it occurs in response to all stressors, including the deadlines pummeling you at work and the traffic that drives you crazy. When stress is always present, your body can't get rid of the excess cortisol built up in the blood. That cortisol just hangs around, causing lots of trouble: It turns young fat cells into mature fat cells that stick with you forever, and increases your cravings for high-fat, high-carb foods." So the stress of the holidays compounded by mountains of cookies is not a good thing.  We have to learn to deal with stress. Not only during the holidays but every day. 

I have a friend of mine who is planning on having weight loss surgery. It doesn't matter what kind, but in the end it is probably not going to work.  Why? Because her weight is not the problem. It is a symptom. Numerous people have had surgery and found ways around the shrunken stomachs to eat themselves fat. Why? Because their weight was a symptom. A symptom of a problem. What problem? I don't know, but THAT is what they need surgery on. They should be in therapy for that, not under a knife to remove half their stomach.  When Was the Last Time You Vomited? I think my friend is under estimating the discomfort of vomiting. She explain that if she eats to much she will vomit. I don't know about you, but if I can do ANYTHING to avoid vomiting I will. Don't forget the extra expense of the bills for paying for the surgery. Don't forget that in some cases you end up with a body that can't process nutrients anymore. See the story from NBC.  Take Your New "Healthy" Lifestyle for a Test Drive My friend says she can't eat "Crap anymore." So let's do that. Don't eat crap. Try vegetables and fruits for snacks. Don't eat pizza and if you do limit it to one piece. Track your calories RELIGIOUSLY, and if you DO go over, find something that is REALLY PHYSICALLY UNCOMFORTABLE to do (for me it might be eating liver). Do something you don't want to do. Why? Because after your surgery and your body is telling you "You better get to a bathroom RIGHT NOW," I'm pretty sure you're not going to want to do that either.  Fix the Problem - Not the Symptom There are so many things that cause us to go for the refrigerator. There is stress, emotional issues, job, family ,friends, etc. All of these are typical. These are the problem. We USE FOOD to dull the problem. We USE FOOD to dull the pain. If you're are not hungry FOOD IS NOT THE SOLUTION.  It's simple, but its not easy. In fact, its very , very, hard.  My friend pointed out that doing a podcast about weight loss hasn't helped me. I admitted I know what to do, but I don't do it. So now I'm motivated to do the right thing to help her see if you do the right stuff you CAN Lose weight.  FULL STORY ON NBC

To enjoy good health, to bring true happiness to one's family, to bring peace to all, one must first discipline and control one's own mind. If a man can control his mind he can find the way to Enlightenment, and all wisdom and virtue will naturally come to him. -Budda Discipline is the bridge between goals and accomplishment. - Jim Rohn We must all suffer one of two things: the pain of discipline or the pain of regret or disappointment. - Jim Rohn Winners embrace hard work. They love the discipline of it, the trade-off they're making to win. Losers, on the other hand, see it as punishment. And that's the difference. Lou Holtz I value self-discipline, but creating systems that make it next to impossible to misbehave is more reliable than self-control. Tim Ferriss Success isn't measured by money or power or social rank. Success is measured by your discipline and inner peace. Mike Ditka It's Not an Age Thing 1) Helen Keller, at the age of 19 months, became deaf and blind. But that didn’t stop her. She was the first deaf and blind person to earn a Bachelor of Arts degree.2) Mozart was already competent on keyboard and violin; he composed from the age of 5.3) Shirley Temple was 6 when she became a movie star on “Bright Eyes.”4) Anne Frank was 12 when she wrote the diary of Anne Frank.5) Magnus Carlsen became a chess Grandmaster at the age of 13.6) Nadia Comăneci was a gymnast from Romania that scored seven perfect 10.0 and won three gold medals at the Olympics at age 14.7) Tenzin Gyatso was formally recognized as the 14th Dalai Lama in November 1950, at the age of 15.8) Pele, a soccer superstar, was 17 years old when he won the world cup in 1958 with Brazil.9) Elvis was a superstar by age 19.10) John Lennon was 20 years and Paul Mcartney was 18 when the Beatles had their first concert in 1961.11) Jesse Owens was 22 when he won 4 gold medals in Berlin 1936.12) Beethoven was a piano virtuoso by age 2313) Issac Newton wrote Philosophiæ Naturalis Principia Mathematica at age 2414) Roger Bannister was 25 when he broke the 4 minute mile record15) Albert Einstein was 26 when he wrote the theory of relativity16) Lance E. Armstrong was 27 when he won the tour de France 17) Michelangelo created two of the greatest sculptures “David” and “Pieta” by age 2818) Alexander the Great, by age 29, had created one of the largest empires of the ancient world19) J.K. Rowling was 30 years old when she finished the first manuscript of Harry Potter20) Amelia Earhart was 31 years old when she became the first woman to fly solo across the Atlantic Ocean21) Oprah was 32 when she started her talk show, which has become the highest-rated program of its kind22) Edmund Hillary was 33 when he became the first man to reach Mount Everest23) Martin Luther King Jr. was 34 when he wrote the speech “I Have a Dream."24) Marie Curie was 35 years old when she got nominated for a Nobel Prize in Physics 25) The Wright brothers, Orville (32) and Wilbur (36) invented and built the world's first successful airplane and making the first controlled, powered and sustained heavier-than-air human flight26) Vincent Van Gogh was 37 when he died virtually unknown, yet his paintings today are worth millions.27) Neil Armstrong was 38 when he became the first man to set foot on the moon.28) Mark Twain was 40 when he wrote "The Adventures of Tom Sawyer", and 49 years old when he wrote "Adventures of Huckleberry Finn"29) Christopher Columbus was 41 when he discovered the Americas30) Rosa Parks was 42 when she refused to obey the bus driver’s order to give up her seat to make room for a white passenger31) John F. Kennedy was 43 years old when he became President of the United States32) Henry Ford Was 45 when the Ford T came out.33) Suzanne Collins was 46 when she wrote "The Hunger Games"34) Charles Darwin was 50 years old when his book On the Origin of Species came out.35) Leonardo Da Vinci was 51 years old when he painted the Mona Lisa.36) Abraham Lincoln was 52 when he became president.37) Ray Kroc Was 53 when he bought the McDonalds Franchise and took it to unprecedented levels.38) Dr. Seuss was 54 when he wrote "The Cat in the Hat".40) Chesley "Sully" Sullenberger III was 57 years old when he successfully ditched US Airways Flight 1549 in the Hudson River in 2009. All of the 155 passengers aboard the aircraft survived41) Colonel Harland Sanders was 61 when he started the KFC Franchise42) J.R.R Tolkien was 62 when the Lord of the Ring books came out43) Ronald Reagan was 69 when he became President of the US44) Jack Lalane at age 70 handcuffed, shackled, towed 70 rowboats

Apple Health App Apple products are known for their ease of use. That was before the Health app from apple. I spent a lot of time just trying to input my age, sex, weight, etc. The other thing that seems really stupid is you input different ingrediants and minerals, etc individually. So have fun when you eat a salad figuring out how much of each mineral is in your food. This seems really stupid. You can only assume that there is more to his product that I am unaware of. This just seems so NOT an Apple product. Zombies Run Need some motivation? How about the sound of zombies coming up from behind? The sound on this is great. They really use stereo imaging to make it real. The only thing is there isn't much to do. I gained a bunch of objects, but I have no idea what to do with them .There was another thing missing. Zombies. Oh during the first few missions I was eaten by zombies, but I expected them to come out to play more often. I would often walk 5-10 minutes without a zombie approaching. I did later find out thst I could turn on my music (that would stop it from being boring). You can also listen to podcasts and they will automatically lower the podcast/music so you an hear the zombies or instructions. For me this app posed another problem and that was that it takes up almost 600 megs of storage. I have a 16 gig phone, and that's a chunk. If you are struggling for room for photos, this will be a challenge. I will be the first to say I didn't really give this my all, but out of the gate the game lost my attention and when I saw where future sessions would cost I lost more interest. Fitbit Challenges I LOVE my fitbit. It motivates me all the time. When you have friends that motivates me as well. Now they have added more motivational tools in the form of challenges. You can invite your firneds to a daily challenge, a weekend challenge, or a weekday challenge (winners win bragging rights). It's nice to see that other people are finding the time to move, and for me that is motivational. The best thing about the fitbit is they can be as low as $59. I use tie Fitbit one and it goes for around $99. Check out fitbits at fitbit.com

Today I share some insights into the movie Fed Up from the people of an unconventional truth and has Katie Couric. It is a straight shooting video that points out that we are just being lied to through the media as the food industries continues to feed us information through the media that is just a bunch of lies. You find out that a calorie is not a calorie. There is a great example of 160 calories almonds and 160 calories from a soft drink. You see where the drink just gets burned through the liver and turned into fat. Where is The Sugar Information? When I look at a box of Raisin bran, I see the daily percentages for fiber, salt, etc, but not for sugar. That's weird. When I look at a 12 ounce can of Mountain Dew there are 46 grams of sugar. There is no clue what percentage of my daily intake it is. Well according to the World Health Organization, that's because that one can of Mountain Dew (or insert your own sot drink of choice) may have close to DOUBLE the amount of sugar you need PER DAY. That ONE CAN is DOUBLE. They recommend 25 grams (ok, so almost double). The movie explains that sugar in these MAMMOTH amounts is toxic. Our liver can't handle it and we end up turning it into fat. Another cool part of the movie is where they show the tobacco heads telling congress that there is no link to cigarettes and lung cancer. Then the next clip is someone from the soft drink world telling congress that (according to a study that THEY PAID FOR) there is no link to soft drinks and diabetes. Really? Why Isn't This More Well Known? Because industry doesn't want it known. We ran tobacco right out of the country (almost), and they don't want to be next. When the mayor of new york tried to ban 64 ounce drinks everyone said he was trying to put in a police state. They get lots of publicity about how the government is trying to put in place a "Nanny state". They don't want it know that 80% of schools take money from Coke & Pepsi. They don't want it know than Pizza is now considered a vegetable (seriously?). How does this happen? Because the company that owns 80% of the pizza marketing in schools makes billions of dollars every year. You Can Rent The Video at Amazon You have to see this for yourself. It's a riveting 90 minutes that shows you just how bad we have become. You Can Download it in iTunes You Can Purchase the DVD More Information Here is a report from CNN Detailed Book About it One of the doctors featured in the movie has now come out with a book called Fat Chance You can get the fat chance book as an audio book for free Help Support the Show

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Today I'm wrapping up some of my thoughts on the book IMPOSSIBLE: How I Lost Nearly 400 Pounds Without Surgery I really like a segment on the 7 habits of healthy people . These inlcude: Healthy people eat all the time (don't let yourself run on empty) Healthy people are prepared (and don't get food from drive-thru, and vending machines) Healthy people don't kill themselves at the gym (nothing crazy) Healthy people work exercise into their daily routine (park away from the front of the zone, take the stairs). Healthy people keep it simple (don't wait till you get the best gear) Healthy people don't avoid the doctor Healthy people grocery shop a lot

Today I talk about a challenge that if you are watching TV you need to be moving!. Also I talk about spoiled athletes who never have to own their actions. 

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I went to a conference and one of the keynote speakers mentioned that we should schedule our lives to be run at 40%. Why? Because life happens, and that gets moved up to 80%. The problem is we schedule ourselves to be run at 100% (I know I did the last few weeks and a 3 lb increase was the result). Look at anything that is mechanical (car, copy machine, hard drive) if they run 100% of the time they will eventually burn up and die.  So when we book ourselves solid, we are almost ensuring too much stress, too much pressure (because we have no wiggle room - we are sitting ducks if our life throws us a curve ball). Enter Steven Covey If you need help setting priorities, THE book you MUST read is called First Thing First by Steven Covery. It's a great book In it he point out some obvious stuff. We often jump on things that are urgent, but not important (we change our schedule so we can be home on time for "housewives"). The image below shows what to focus on: Important and urgent: The homework for your class is due Friday and its a big chunk of your grade. Urgent and not important: The phone rings during dinner. It seems urgent. When was the last time you took a life threatening phone call? Important but not Urgent: Your car needs an oil change, in 3,0000 miles. Not Urgent and Not Important: Anything on your Roku, or Apple TV.

Today its a  quick show but I noticed something. When I'm in the car I hear tons of advertisements for cars. Why? Because there are a ton of people who listen to the radio in their cars. Hence it makes sense for car dealers to advertise on the radio. It  is where their target market is. Makes sense? Then after my drive home (hearing car dealer after car dealer) and I turned on the 6 PM news. What did I see when they went to commercial? Drug ads. One after the other. Drug this, drug that to make you thin if you are fat. To make you happy if you are sad. To sharpen your mind, control your bladder, make the little solider salute, and more.  Then after they tell you the benefits, there is at least 30 seconds of after effects including: Death. Diarrhea Double vision Suicidal Tendencies Mood Swings Liver failure The list goes on and on.  Why are drug dealers spending so much time and money on Television Advertisements? Because its where (unhealthy people  - their target market) are congregating. Turn off the TV, and get walking .  

Today I'm out with my portable recorder and taking you along as I walk to find some food. I'm still reading the book Impossible and the last chapter he asked, "What would you do if you were healthy?" Maybe its something like: Sit in any chair, Shop in the "normal" section Smile standing in front of a mirror naked Not see a gut when you take off your shirt.  Not feel your back fat flopping when running Feel more energetic. Make a list of everything you would do. Then stop and close your eyes and try to FEEL what they would be like. Remember that feeling. You need this to help you push through when you're not having a good day.  Ben Franklin Was Right Think about it. If you say up at night what do you do?  Watch TV - Nothing else is open Eat Fast Food - nothing else is open See lots of food commercials - advertisers aren't dumb So start going to be earlier. There is a reason this slogan has been around so long (Early to be and early to rise makes a person healthy, wealthy, and wise). 

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Why Diet's Are Doomed I was at a Casting Crowns concert and Mark Hall the lead singer made a great point. You start a diet when you are full and feel awful. You are inspired by the way you feel. You jump into everything you see. You buy P90X, and schedule time to jog every day after you do the work out, you buy Shakeology and get on the monthly program. It's Sunday night. You're pumped up. While you are waiting for the new tools to arrive, something happens. You get hungry. You are strong and ready to take on the world because you're full.  When you are hungry you get weak. The problem is many times you are not hungry for food. You are hungry for love (ladies) and men you are hungry for respect. You are hungry for sleep, money, and many other things, but you try to fill that hole with food. Stay strong. Identify your weaknesses. Is Facebook Making you Fat? Instead of mirror  mirror on the wall who is the fairest one of all, we are saying smart phone show me the facebook, tell me how my life should look. Tell me tell me instagram, tell me who you think I am. When we compare ourselves to others, we fall into traps. All the sudden the Ford focus we were happy with, is no longer good enough because the neighbor got some new fancy hybrid car with a cooler stereo. We  need to adopt the attitude of gratitude. When we compare ourselves we are guaranteed to find to find something we don't have and focus on it. This creates a want, that we can't fill. But we will try - with food. Notice I didn't say a need. I said it creates a want. Nobody is posting, "Hey I just gained 5 pounds", or , "My son just got busted for drugs again." Facebook is not real. Don't believe the hype. Now I love facebook. It allows me to stay connected with friends and family. I also realize that this is not a 100% true picture of their life. 6 Reasons You're Gaining Weight You are following every trend Your life has changed You're getting older (it's true) You could use some sleep You're losing muscle It's time to review what's working P90X 3 Is Now Only 30 minutes a Day Have you heard about Tony Horton's new fitness program—P90X3®? It's based on his breakthrough Muscle Acceleration system, designed to help you burn fat, build lean muscle, and get ripped in 30 minutes a day. Tony took advantage of new science—which shows the greatest physical benefit of a workout comes in the first 30 minutes—by creating short, targeted, explosive routines that are specifically structured to maximize that initial 30-minute window of opportunity. We're talking no wasted time, no unnecessary movements, and no loss of intensity. The result? Each 30-minute workout leaves you looking like you've been tearing it up in the gym all day, every day. And you can modify most of the moves, so anyone at any fitness level can do it. I've also arranged it so that I can get you a bonus workout DVD—Tony Horton's P90X ONE on ONE® "On One Leg" (a $19.95 value)—FREE when you order P90X3 through me. Just pop by my website at www.logicalloss.com/beachbody and follow the P90X3 banner. Or just contact me directly and I'll walk you through how to get the best deal on what is probably the biggest game-changer I've seen in fitness in a long time. There is even a P90X app now to help you track your workouts

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Today I talk about some reviews we've received in iTunes. Sometimes its hard to hear negative things about you, but you need to stop and ask if there is any validity to comments. In some cases, there are. Here is the one that really got me. It was from Ellen.   by EllenHenderson from USA on February 8, 2014 I like the guy - he seems like a really good person. However, for the entire time I've been listening to his podcasts, he has puttered around with about a 10 lb. range - this over 2 years or so. He is addicted to Mountain Dew and the entire gist of his shows is to review some web based food and exercise tracking systems or fitness "aids" or iPhone apps. The bottom line is, I need somebody that motivates me by example. Dave seems to be doing this podcast just to listen to himself talk. If that is the purpose of the podcast, I think there are plenty of others that have moved past the "eat less exercise more" mentality. And the difference between them and Dave is, their approaches actually work. I need a podcast that gives me REAL guidance for losing, and not someone going on and on about the fit bit or body media / body bug. Inspire me by actually using LOGIC, not gimmicks. And, inspire me by actually losing weight. If the eat less exercise more model works, why are you not losing weight? Eat healthier foods, not Mountain Dew and McDonalds. The body needs nutrients, not to be tricked by processed foods that you scan the barcode with some b/s ap on your iPhone. Quit buying into paid websites, apps, fitness gurus who want to sell you plans or supplements, and do your research. I hope the best for you, but what you are doing is not working - for you or for me. I've always try to be a person of integrity. I don't lie. I don't steal. I'm honest. Was I mad or hurt by this? Well, no. OK, maybe a little hurt. Then I read it again. This is a valid point. It is as simple (not easy) as eat less exercise more, but I'm not doing it. So I saw this last week, and I've really stepped up my game. I'm down two pounds this week. Thank you Ellen Henderson I really appreciate the kick in the pants. Tips from Someone Who Lost 80 Lbs Here is the video we were listening to http://youtu.be/REG9iKC0YcQ Mentioned in this Show Logical Losers Accountability Club (cheaper than weight watchers) Shakeology (Shakeology is so incredibly healthy, there's no other single food item out there that can supply you with all the nutrients, vitamins, proteins, and minerals in the amounts you need the way one delicious shake can.)

If you want to lose weight you need to make your own food, and measure everything you eat. You eyes deceive you. One trick you can do is eat on smaller plates. It sounds silly, but you eyes think its a lot of food when its not as much. Why is it that we won't settle for some things, but we lay back and let people poison our food. We convince ourselves that we "deserve" a break and then accept food that tricks our brain into thinking we are not full (so we keep eating). Did you know that on a label, the ingredients are listed in the order the amount? See how often SUGAR is number 2 or 3 on the list. See how many of the ingredients you can't pronounce. Bob is my new friend on fitbit and says, "Dave you need to say no to family and friends" (and he's right).

Today I'm still sharing from the book IMPOSSIBLE: How I Lost Nearly 400 Pounds Without Surgery and I'm finding it amazing. He talks about forcefeeders, and on Memorial Day I was faced with quite a few. Now, let me stop right there. Nobody put a gun to my head. My response is my responsibility. But I didn't want to hurt anyone, and in doing so I hurt my chances of losing weight. It was a dumb move. My wife had some surgery not too long ago and was told not to eat. Now I'm not a fan of fasting, but it sounds very hard. She did it. We call can go deeper into our own strengths that we don't even know exist until we are tested. I'm sure we can all do more than we think we can. So today, pretend a doctor told you to stop. If we don't start doing that, eventually we won't be pretending.

Today we again look at the book Impossible: How I lost 400 lbs. It's a great book and today is based on the chapter about taking steps for lasting weight loss. I think the part that jumped out at me is that we have to be honest with ourselves. We have to track what we put in out mouths, and we need to realize that our response is our responsibility. Life is 10% what happens to use and 90% of how we react. Some of our actions lead to positive results, and others send us in the wrong way. We have the power within us to stop, we may think we don't be we do. Believe in yourself, and take it small steps at a time. Don't try to be a super hero. Don't try to reverse years of abuse on our body in a few weeks. That is impossible. However, taking the right steps on a consistent basis will lead us in the right direction. I highly recommend this book. You can purchase it using the link below.

Today I share some insights I'm getting from a great book called IMPOSSIBLE: How I Lost Nearly 400 Pounds Without Surgery . We had the author Bryan Ganey on a few episodes ago, and I'm just now getting around to reading his book. WOW IS IT AWESOME. It's filled with tons of just "Yeah, that makes sense - why didn't I think of that" information. The one thing I love about this book is the information comes from Bryan. Not some academic study. I get the information from someone who does't study it, but instead someone who LIVES it.  I love the fact that it sounds like Bryan is sitting across the table from me giving me advice. So today (after only reading the first few chapters) I wanted to share the points that really jumped out at me. One of those points is that based on your current stress level, relationships, time constraints, and other items in your life - you might not be ready to lose weight. Really? Yes, in some cases we may be trying to do the impossible. That doesn't mean we're off the hook, but instead means it might make more sense to fix the relationship that is adding so much stress to your life (that then sends you to the fridge to deal with it). The book is filled with tough love, and non-nonsense insights (which is why I love it). More to come Support The Show By Using this Link Amazon.com - Support The Show   Dave Jackson is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com  

I am at a bit of a crossroads. I really need to start making progress, so today I take off for a walk and bring you along as we talk about putting yourself first, and by exercising first you can't take that away. I realize that you can eat away any exercising you've done, but I feel you are more likely NOT TO if you've actually done the work. 

Ben Greenfield is a coach, author, speaker, ex-bodybuilder and Ironman triathlete. His science-based approach to discovering a potent balance between health and performance has revolutionized the way thousands of athletes and exercise enthusiasts around the world live, train and eat. Ben now works with athletes, CEO’s and soccer moms from around the world to achieve amazing feats of physical endurance without destroying their body in the process. Been has a new book out Beyond Training: Mastering Endurance, Health & Life. Here are some of the topics covered in the book -The 2 best ways to build endurance fast without destroying your body -Underground training tactics for maximizing workout efficiency -The best biohacks for enhancing mental performance and instantly entering the zone -How to know with laserlike accuracy whether your body has truly recovered -26 ways to quickly recover from workouts, injuries and overtraining -The 25 most important blood and saliva biomarkers and how to test them -5 essential elements of training that most athletes neglect -7 stress-fighting weapons to make your mind-body connection bulletproof -Proven systems to enhance sleep, eliminate insomnia, and conquer jetlag -40 high-calorie, nutrient-dense meals that won’t destroy your metabolism -Tools for customizing your carbs, proteins and fats for your unique body and goals -9 ways to fix a broken gut, create toxin-free life, and detox your body -A complete system to safeguard your immune system and stomach -Potent time-efficiency tips for balancing training, work, travel, and family You can also listen to Ben's Get Fit Guy podcast in iTunes.

Today I talk about how Americans and how we seem to take every occasion we can to eat. Last week my father passed away from cancer at the age of 84. What did people do? They brought me food. While I appreciate it, I think this is mainly so we can eat instead of talk. […]

Today I talk about a pair of identical twins who do an experiment with one doing a low carb diet and the other doing an almost non fat diet. We also talk about ADA (azodicarbonamide) in our food. This is a spongy substance that can be used in things like yoga mats. Companies like Subway […]

Today I talk about some new fun tools such as the Digital Measuring Tape and the Mio Alpha (a strapless heartrate monitor that states a 99% accuarcy – for $199). I recently purchased a heart rate monitor from Wahoo Fitness that works with my iPhone. As we always say you can’t manage what you don’t […]

Today I talk about use of Soak Fitness, and some habits you may be doing that may seem smart or healthy but research is saying its not. Soak Fitness Spray Reviewed I know I need to life weights. I know that leads to discomfort many times (we all know to start slow, but most of us don't). So how do I make these awful feeling go away? How to I get my muscles to loosen up? Wen I searched the web I found a product that is dedicated to one thing: get you and your muscles to relax and heal. That product is called Soak Fitness. I bought the spray bottle (as I'm not one for using the bath tub except for showers). I went to the gym, and lifted lots of weights with my legs. The next day, I had achieved my goal of having sore muscles. When I went to bed, I sprayed one leg with Soak Fitness, and the other I did nothing. The next day, the leg I sprayed had less pain then the one that I didn't spray. It Catches You Off Guard The one thing I was not expecting was the aroma of Soak Fitness. It has Peppermint in it, and the smell will clear your sinuses immediately. This makes it easy to breathe, which leads to relaxation. It also has oils that feel cool when you spray it. In essence you go from going "ow my legs hurt," to "what is that feeling on my leg?" you are switching one sensation for another. The smell seems to wear off soon (much like Ben Gay, or Icy Hot). Does Soak Fitness Work? For me I noticed less pain in the leg I sprayed then the one that didn't receive treatment. I don't think this is a cure all, but for days when we over do it I can see where this would help you reduce your pain. Mentioned in this Episode 5 Healthy Habits that Aren't  10 Daily Habits that mess with your health

Remember Acai? It was a super food that some Doctor on Oprah said was a super food! Harvested in the rainforests of Brazil, açaí tastes like a vibrant blend of berries and chocolate. Everyone jumped on it and oddly enough you don’t hear so much about it. I mean if it was a super food that […]

Today I talk about how I watched the video about the 21 day fix and I saw where this is a system with a food plan, and built in portion control. I wanted to see what other kind of products have built in portion control. Here is a quick video if you’d like to get […]

Today we talk about goals that DON’T require you to step on a scale that “gamify” the weight loss journey. Also, can we switch from calling it weight LOSS to health GAIN? Performance Goals Goals like an unassisted chin up. Some feat that you haven’t done before. Something that tracks your performance. Maybe you improve you […]

Today we have a quick show with some tips on allowing your body to feel full without making yourself hungry. I also talk how I finally got under 212 (FINALLY). We also talk about the opportunity clock instead of the alarm clock. The tips are: 1. Drink a glass of water before the meal 2. […]

Today I explain how I signed up for Fitorbit.com a site that pairs you with a personal trainer. I’m looking forward to it, but the accountability is through the roof. We also get some great articles about what soda does to your body, and what steps you can take to cut it out of your […]

Today I share some insights from the book, “Fit at Last” by Ken Blanchard (author of the One Minute Manager). We also look at some of the common habits of people who are successfully losing weight. Fit At Last I just started reading this book. I’ve loved every Ken Blanchard book I’ve written and this […]

I don’t do too many interviews but Bryan Ganey has an amazing story. He found himself around 600 lbs in a hospital bed with the doctors telling him to have weight loss surgery. Over and over he heard it was “impossible” to lose the weight on his own. Bryan knew the side effects of the […]

Today I was reading an article about growing churches, and one things that growing churches have in common is they share a vision, they plan ahead, and then they execute.  So when I came across an article on Shine (yahoo) that stated how to lose weight during the week it had insights into (you guessed […]

Now through March 31, 2014 you can get 50% off the Logical Losers Accountability Club by using the coupon code save50 when you sign up. Would You Walk for 3.5 Miles For Those Fries? If McDonald’s fries are 390 calories, using this calorie burning calculator I would have to walk close to 5 miles to […]

Death By Spaghetti This podcast was recorded on January 1 2014. My gym wasn’t open and here in Cleveland we got a bunch of snow over night. I decided to walk to my office and take you with me. I tell you the story of how I planned to eat a large plate of spaghetti. […]

Today I announce the launch of my new Fitness Accountability Club which will feature live weekly calls, a private facebook group, goal tracking software, tutorials on how to track your calories (you need to – you can’t manage what you don’t track), and how you can do it in just a few minutes a day. […]

Yes its busy. Yes there are parties and events to attend, but your weight loss journey does not stop because of other events on the calendar. Here are some steps you can take to make sure you don’t fall off the fitness wagon. 1. Pack your gear. Have it ready to go. Do this before […]

Today I share some success that I’ve been having. I created an Excel spreadsheet to calculate and show if I’m on track. I’m current involved in a Dietbet where there are thousands of dollars up for grabs if I lose 5% of my body weight in a month.  Well it turns out that this is […]

Today I talk about getting ready for my six month Dietbet where I have a shot at earning part of the $11,000 pot in a month. I’ve dusted off my stationary bike, and I’m really focusing on my food (it’s always the food).   MyNetDiary.com Reviewed I’ve been using MyFitnesspal.com for a few months and […]

If Someone Was Paying Me – I’d Exercise Every Day If that sentence describes you, I have some new updates on tools that provide ways to benefit from getting off the couch. Earndit.com has challenges that you can set up (for friends and family, co-workers) or you can join other challenges. Prices include discounts on […]

Thanksgiving is a holiday that helps us reflect on what we’re thankful for. It can also cause many well-intentioned dieters a great deal of stress. The overwhelming majority of us are hard-wired to indulge on Thanksgiving. In fact, Thanksgiving is commonly the kick off for the treacherous Thanksgiving-through-January-15-weight-gain phase. In my experience, the average overweight […]

Today we interview Dana Wilde author of the Book Train Your Brain How to Build a Million Dollar Business in Record Time. It was kind of funny, I didn’t realize that the book was geared towards small business at first (As I just saw train your brain). The good news is Dana knows so much […]

I started using a great software called You Need a Budget that allows you to track your income and expenses via your phone and PC. They don’t do a ton of stuff like like Quicken or mint.com. They don ONE thing very, very well. They track your income and expense. They have three rules. 1. […]

I recently switched to myfitnesspal.com (MFP) as it worked with the BodyMedia Link (which I recently purchased. One of the things you can sync your MFP account with is a fun tool called Blue Goji. Today I talk about some articles i read that review it and I explain the different readings I’m getting with […]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Distracting Yourself With Games Goji Play Makes Exercising Fun

Today I am pumped up about the new season of the Biggest Loser. I am armed with a new Body Media Link system (like the ones on the show and I’ll be talking about them We also bust some fitness myths. Mentioned on the Show today. [easyazon-block asin="B0049POHK6" align="none"] [easyazon-block asin="B00CW7KK9K" align="none"] The biggest Loser […]

Today I find some stories on the Internet where science is backing up the following: 1. It’s the food 2. We need to exercise more 3. Every little bit helps 4. A calorie is calorie 5. Calories in need to be less than calories out. Tracking Your Calories Boosts Success Lose It! user Scott McNutt […]

I found a poem about Grattiude that got me thinking: “Be thankful that you don’t already have everything you desire, If you did, what would there be to look forward to? Be thankful when you don’t know something For it gives you the opportunity to learn. Be thankful for the difficult times. During those times […]

Today’s episode is different. It was recorded in the stairwell of the federal building in Downtown Cleveland on my lunch hour. I had tried to climb the stairs the day before. I made it five floors. I felt horrible about my performance and came determined that I could do it. I was working on floor […]

Today I relay the story of walking to the grocery store on my lunch. It helped pass the time, and I got my exercise in. I also talk about the Essential NLP Podcast Series from Phil Parker where he talk about stating your goals in a positive manner. Also really VIVIDLY think about what it would […]

Today I explain my observations on the power of habits. I recently had to put my dog of 14 years (Dudley ) to sleep. It was hard, but I got through it. What I’ve learned though is the incredible power of habit as the little things I did with my dog, my body wants to […]

Organize All Your Health Data in Carepass You can set your unique health and fitness goals with CarePass. It then helps you discover relevant apps that you can connect to CarePass to see your progress. Most apps suggested by CarePass are from leading third party developers and are independently owned and available in the App […]

Today we talk about how we all want to be hunters (where you quickly get to eat) instead of farmers (where you work hard over a long period time and have a large harvest). When you are a farmer it requires knowledge, faith, dedication, and hard work. Losing weight requires the same thing. It requires […]

Today we look at some tips from a cheat sheet on dealing with Anxiety and Depression. Could this be you? Here are some signs: I worry all the time. I feel like a complete and utter failure. My appetite isn’t what it should be. I feel like I can’t catch my breath. I don’t look […]

Fat talk is body-specific speech that focuses on the size, shape, weight, or appearance of someone’s body in relation to being fat or thin Aside from hurting your own or others’ self esteem, another reason not to engage in fat talk is because it may actually make it harder for you to accept the body […]

Today I share with you some ways to change the wording that goes on in your head. You can always find an excuse to not do the right thing. Found an article on sparkpeople.com that spotlighted 15 different ways to change the way you think about eating right and exercising more. Here are some examples: […]

Today I explain how I felt kind of ashamed doing the podcast as I wasn’t losing any weight. I had started off the year on the right track, but then I started to fall into bad habits. In the same way that staying away from the podcast didn’t make my weight change, staying away from […]

Have no fear, bacon is here! With Americans gobbling up more than 1.7 billion pounds of bacon each year, Destination America brings bacon buffs what they crave with an all-new series, UNITED STATES OF BACON. Each episode features our hog-wild host, Chef Todd Fisher, as he road trips to cities across America in search of […]

Today I talk about the hardest exercise I will ever have to do. This podcast is a glimpse inside my mind (where the true battle for fitness takes place) and I’m sharing it as I feel there are others who feel the same way. It’s not my typical episode, but I feel we all need […]

In this week’s episode I talk about the following: 1. I “Flunked out” of Leanness Lifestyle University 2. Owning the fact that this “Failure” is really MY fault. 3. Not being first does not mean you’re last 4. Define what you call success. I’m losing weight consistently. I’m happy with that. The BodyLastics Are Here! […]

In today’s show, I’m glad to be down to 208.2, but I had recorded this on my usual (Saturday) I was at 210 (Slightly up). The key point is that your success will have hurdles. I’ve had great success this year dropping each week, but I knew eventually I would go up. This is not […]

Today I’m proud to announce that I’m down to 211.8 (I started the year at 217). Part of it has been my participation in Leanness Lifestyle University. This means I know that someone is going to review my food, and my activity. It is the ultimate accountability. Here are some things I’ve discovered. Waiting To […]

Fitness Accountability Partner Today Dave introduces another new friend. Last week we met Dave Greenwalt of Lifestyle 180, and this week Dave introduces Tom Jordan who is going to appear on the show every now and then to help hold Dave accountable. You can listen to Tom’s podcastat losingweightpodcasting.com We talk about blending, and eliminating […]

Today we have the return of David Greenwalt who is a certified wellness coach, and I wanted to share some information about his Lifestyle 180 course. If you’ve never heard about this course its a great course. This isn’t one of those weight loss programs where you sign up and sit back. If you are […]

Today I’m glad to report I’m down to 214.2 (from 217 last episode). What’s different? 1. I’m exercising 30 minutes at least two times a week (using Gym Pact) 2. I cut my soda drinking to almost none, and now if I do drink a Mountain Dew, I drink a 12 oz can, instead of […]

I started off this year setting a record for me 217 lbs. I’ve been doing this podcast for three years and I would love to know how much weight I’ve “re-lost.” I’m disappointed. I’m angry. It appears I have no control when it comes to food. I could say I’ve been tricked, but the scale […]

My First Gym Pact Experience I just got to use the Gym Pact app for the first time. Here are some of the lessons I learned. 1. I need to be outside the gym for my GPS to pick up a signal to allow me to check in 2. I also need to wait to […]

I want to thank Dave Shapiro for pointing me to Shopwell. This is a cool system for those who have an iPhone.  I don’t have an iPhone yet, but I went ahead and signed up. I told I was interested in general health, weight maintenance, and that I had high blood pressure.  It wanted my […]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Fun Wrist Gadgets To Inspire Weight Loss – Grocery Lists on Steroids

Just a quick blurb to explain why the show is going to be hit and miss for a week or so… I’ll be back. Take your fitness to the next level join the Logical Weight Loss Accountability Club and get the support and knowledge you need to be successful.Help support the show. Be in our […]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via It Does Catch Up With You

Today I talk about a study that was completed in the American Journal of Preventive Medicine that watched fast food menus from 1997 to 2010. During this time McDonald’s, Burger King, Wendy’s, Taco Bell, KFC, Arby’s, Jack in the Box and Dairy Queen, added more “healthier options, but does that mean more people are eating […]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Are Calories on Fast Food Mennus Making a Difference

Today we look at an article on Sparkpeople.com on how you can cut the calories (but not the flavor) of the traditional Thanksgiving meal. It is AMAZING how many calories are some of the traditional foods. One of the things you want to pay attention to is what is considered a portion (in some cases […]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Healthier Options for Thanksgiving

Today I talk about some new technical updates at striiv, fitbit and sparkpeople team up, we get first impresisons of Leanness Lifestyle University, and we have some Excuse Busting Truths

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Today we have a guest, and not just any guest! Jimmy Pena is the founder of Prayfit and has worked with people like Mario Lopez, LL Cool J, and Tyler Perry to create National Best Selling Books and DVDs. Today we talk about his new DVD called [easyazon-link asin="B005NHQ1WQ"]Prayfit: 33-Day Total Body Challenge[/easyazon-link] its a great DVD that has you focusing on delivering your personal best for 33 Days for 33 minutes. Each workout contains challenges that last for 33 seconds. It will make you sweat. [easyazon-image-link asin="B005NHQ1WQ" alt="Prayfit: 33-Day Total Body Challenge" src="http://ecx.images-amazon.com/images/I/51d6G-tKv7L._SL160_.jpg" align="left" width="114" height="160"] PrayFit 33-Day Total Body Challenge utilizes the Christian faith to inspire those with weight loss goals and is a complete workout and motivational system designed to burn calories, build lean muscle and bolster your faith, helping to reshape your entire body in 33 minutes a day for 33 days.  Ideal for any fitness level, the workout includes a highly efficient 33-minute workout that combines cardio, strength and core moves for total body results in a limited amount of time, requiring no extra equipment.  The program works because it demands progression and challenges you to give your best effort. The key is to do more today than you did yesterday.  As Jimmy says, “Yesterday’s best is today’s quest.”  To encourage you to stay the course, Jimmy includes faith-based motivation throughout the workout and created weekly “PrayFit Minute” devotionals to inspire you to improve your life by honoring the one who made you.   We also talk about his book Prayfit: Your Guide to A Healthy Body and A Stronger Faith in 28 Days which churches are now using in combination with the DVD to create study groups, and bring the talk of taking care of the gift that is your body back into the church. We answer questions such as "If I'm doing both, should I do cardio or strength training first?" For daily inspiration, forums, nutrition, newsletters, swag, as well as videos check out www.prayfit.com Download the DVD  in iTunes    

I created an Excel spreadsheet a while ago that people can download and use to have a Biggest Loser Competition at work, church, home, etc. The "bad" news is you either have one person acting as the Manager of the competition (which can be a hassle asking everyone for their weigh in information), or you let everyone enter their own information each week (for example at a job where the Excel file was stored on a shared network drive), and now everyone can see each other's weight. With the success of the biggest loser, I knew their had to be other people like myself who had taken upon themselves to make having a Biggest Loser contest at work easier. There are, but before we get into that let me state a couple of things. 1. In the end if someone really wants to cheat, they will (you could always strap your fitbit to your dog...). Cheaters never win... in the long run. 2. There are more sites than these, but some of them were obviously just a tool to splash TONS of advertisements in front of you. I have one of those listed in this review, and I'll tell you when we get there. 3. Each has its own charm with different features. After looking at these I created some competitions. 1. Skinnyo.com is completely free. It only has room for 16 people so hurry. 2. Thintopia.com is asking for $5 per person (if you want to play for free you can, but the prize money will go to the highest percentage of weight loss who paid).Check it out. 3. If you have a tracking device (like a fitbit, or bodymedia), we have a $5 entry fee at the earndit.com site. This one should be interesting. The person with the most points wins. Sign up Now let's take a look at some of the sites: Fitocracy is the game you play to improve your fitness. Play it to track your progress, compete against your friends, and get real results in your physical fitness. They are working on having a droid app (there is a mobile site). It's free, but you can be a "hero" for $5 a month to help support the site.  You can create a group, and the look at the leaders in your group for a certain period of time. The focus of fitocracy is exercise. You can track your workout stats (reps, weight, etc). You can track cardio, and you can create routines that you repeat. Depending on what you do, you earn points. I was playing with it Internet Explorer 8 and it seemed to have some formatting issues. When I tried it on my phone, I had some issues (droid). Looks cool, and has potential. It just needs a little touch up. I will definitely check it out in a few months. It is in Beta, and you need an invite to play (contact me, or use the link above). Lots of potential here, especially for those gym rats. Even if this wasn't a competition, having a web site that can track your exercise for free is cool.  In the past I've used Weight Loss Wars. It is a website where you can join a challenge, or start your own. It costs $10 to participate, but it does allthe calculations for you. You can even create a "private" challenge (for say your church group, work group, etc).  The competition only shows the change in weight, and you can choose to hide your weight in your profile (or only reveal it to friends). Visiting this site you will see a fair amount of ads. The site itself is somewhat "ho-hum" on the looks side but it does the job. There are blogs, journals, and other tools there as well. You can have it set to have a cash prize, but you would handle that outside of their site (using something like paypal). Skinnyo.com is also free to use (unless you want a private competition where you select who is participating which costs $10). Skinnyo.com limits you to 16 people (either playing against each other or you can have up to 8 teams).  Skinnyo only shows your weight differences to other users not your weight. If don't have a giant group, and want to have teams this is a cool option. The way they calculate challenge winners is by the total weight lost during the challenge (which I think means percentage of weight loss?). If you're looking to do teams, this would be my choice. I'm currently kicking the tires on this site and will let you know. Thintopia.com is another great site that is 100% completely free, and yet not overrun with ads (there are some, but a tolerable amount).  It's from a software engineer named Micah Stubblefield. I love that its just some dude in his basement (like me), and he is truggling with his weight (like me). There are no limits to the number of people you can have in your competition. I don't see an option for teams, but again your weight is not displayed only your change. Micah answered all my emails, and seems like a very cool dude. If you want to have a "Private" competition all you need to do is assign a password, and only those people who you give the password to will have access to join. Unless I needed teams, (and without using the site yet) this to me seems to be the clear winner. The site has great content. It's easy to navigate. While it lacks a "FAQ" page, my questions were answered in minutes - not days. I'm currently kicking the tires on this site and will let you know. Earndit.com is a great site for those who are worried about people cheating. earndit.com assigns points that come from people who are using a tracking device like a fitbit, or bodymedia, or Nike+, Garmin, Runkeeper, etc. You get 10 points for running a mile, and 3 points for biking a mile. You get 15 points for checking in at the gym using foursquare.com. You get .10 point for being fairly active on a fitbit, and .75 for every very active minute on a fitbit. You get the idea. You can set a number of points and the first person to it wins, or set a date range and the person with the most points wins.  You can set a maximum number of points per day a erson can earn to keep things close. You can compete for bragging rights, or you can have people pay to get in, and the winner automatically gets a gift card (a tango card  which is a pretty cool prize). This is the only site that takes care of collecting fees, and distributing payouts. If you're not looking for a competition, you can use earndit.com by yourself and earn points that can be used towards shopping. I am also kicking the tires on this one. Another free option (not really worth looking into) is Corporate Fitness League (this is the site with LOTS of Ads). You can take on your family, or go department against department if you have more than 10 people and want to go teams. You designate a captain, who then has to enter everyone's weight (As someone who as done this - that's a deal breaker ladies!). You can "Sweeten" the pot with $, but in the end  you will need a picture of the participants scale (some organizers also require a "word of the day" so you can't find a thin picture on Google Images) to keep people honest. I just spent about 10 minutes playing with the site and found it clunky (it seems every click opens a new window). Due to the massive amount of ads (disorganized at that), and the requirement of a "Captain," I would not recommend this site. Summary I'm inspired by what people are doing to help us be competitive. If you're a person who wants motivation to get to the gym, check out Fitocracy. If you're worried about cheaters, or looking for a third party to handle the prizes then go to earndit.com If you want to set up teams, check out skinnyo.com (they say in special circumstances they will remove the 16 people limit). If you want to have a large group for free (and avoid a billion ads) I really liked thintopia.com Woman's Wii Fit Character Exploded A British woman was so heavy that when she stepped on her Wii Fit her character exploded. Read the full story and see pictures.

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I walking by my elementary school that I attended 40 years ago. It looks like a war zone. They've moved the kids to a new school and there are plans to turn it into a community center. There used to be giant trees. There was a new playground, and its just a giant mess. All the windows are gone, and all thats left is a dumpster and mounds of dirt. What used to say "Otis C. Hatton School" now only reads "    oo ". If you were to just look at this building today you would go "Holy Cow what happened? = Something hit this thing!" We often look in the mirror and go "Holy Cow What Happened?" Well I'm sure someone has a blueprint and a plan to turn this war zone into a great community center. If you look in the mirror and go "Oh my God, What Happened?" Its time to get a blule print and a plan. The easy to remember is to eat less and exercise more. Plans mean you have to sit back and figure out what the hurdles will be, and how you will over come them. I'm sure the construction guys have benchmarks to knwo if they are ahead of schedule or not. They track their progress, they have milestones. You can do the same thing, but you need to be honest and track what you are (and more importantly) are not doing. For me tracking my food is crucial. When I don't, my weight goes up. I keep switching programs. Right now I'm using Lose it! which works on their website, an iPhone or an Android phone. There are all sorts of programs (even paper and pencil) in our resource section. For tracking my activity I use a Fit bit. This thing smacks me in the face every day with a graph of time when I was sitting. OOFAH! I can't argue with it. Here again, I need to put it on as soon as I get up, and leave it on to be accurate. I had a body bug. I loved it. But the fit bit is simpler, (and doesn't require $10 a month). I still have the body bug and may use it in the future. Get A Team - Find an Accountability Partner People who had a support group were 42% more likely to be successful than those people who had no support. Birds of a feather flock together, and if you hang out with people with bad habits you are 57% more likely to follow them into the bad habits. When I was college, I would go out and drink with my buddies. I did this every Tuesday and Thursday. I fellt it was what I was "supposed" to do as a 20 something year old college student. After three months, I just thought if Jesus walked in right now he would be disappointed. So I quit going. My firends kept going, and we were not as close as we used to be (we are still friends 20 years later). I lived when I did that, and I found healthier things to do. I survivedwithout those friends. One of the things I really like about the Lose it! application is that (on the wbesite) they have a "motivators" section where you can set it up to email your accountability partner to receive reports every day, or every week. This means you have to enter in every calorie you eat. It doesn't do any good to enter your 1500 calories into the software then eat 2500 calories. If birds of a feather flock together find the fit people at work, school, church, and ask them how they stay in shape. Maybe they are doing activities you can participate in as well. Maybe they will mentor you. Maybe, just maybe you'll get a new friend. Someone said I should start a serivce where I could be your accoutability coach. We could have weekly meetings online. I like this idea. I can't do it for free. What would you pay for a weekly accountability partner? Leave a comment below or email me at dave "at" logicalloss "dot" com I like the idea. S Supp  

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Today I talk about truth in advertising, we get an update on the gymboss (www.getgymboss.com) we talk a little weight loss wars, and focus on making ourselves accountable.

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I've been Watching "losing it" with Jillian Michaels, and I'm noticing a couple of trends. 1. People are using food to make them feel better, and to cope with things in their mind. This could be the death of a spouse, the lack of confidence, a divorce, etc. People are not dealing with their issues [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Does This Clutter Make My Butt Look Fat?

When it Comes To Serving Food, Size Matters Today I'm still relating things from the book Mindless Eating, and today I read where the bowls we serve out of makes a difference. If we have a giant serving bowl, and we just give "a little" well a small part of a wale is still pretty [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Size Does Matter

Join the forum discussion on this post - (1) PostsSupport the Show With Moosejaw Discount Codes Save 15% and/or get free shipping on orders of $49 or more. If you find something already marked down get 10% of the already marked down price. When you go there use the coupon code music. For more discount [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Picnics Tips To Keep You Healthy

Today we talk about starting over. Its not a bad thing because we are doing something. We have not quit. I am trying to get some momentum going. So here is where I am. Weight: 205 lbs Waist: 42.25″ Hips: 40.5″ Neck: 15.75 Sometimes we want to get the weight off NOW. Realize it took [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via If You're Not Hungry - FOOD IS NOT THE ANSWER

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I've been reading the book Mindless Eating: Why We Eat More Than We Think by Dr. Brian Wansick. It's a very interesting book. It ta;ls about how if we just lose 100-200 calories a day we would lose weight. It says take something you eat every day such as a soda with 140 calories. If [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Diet Vs Exercise

I finally got a chance to strap on the Switch 2 Health Replay and see what it does. What is it? It is a motion sensor that tracks your movement. This needs to be more than a quiet walk in the park. For me when I was on an elliptical machine, when I jogged, it [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Switch 2 Health Replay

WIN A FREE HYDRACOACH I recently purchased a hydracoach intelligent water bottle. I enter in my weight, and it tells me how much I need to drink. Then as the day goes on in calculates how much more I need to drink, and how many ounces I'm averaging an hour. It's a great motivator. I [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Water, Are You Getting Enough - Win a Hydracoach!

I got an email from a new listener named Jason.  Here is his email: Hey Dave, just started listening to the logical weight loss podcast. Loving it! I just started my weightloss journey about 2 1/2 months ago. So far I'm down 35 lbs on my way to 80 lbs goal. I wanted to get [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via You May Be Eating More Than You Think

You are not going to be perfect in your journey to weight loss and fitness. I did some stupid things this week. I was gone for a week as I traveled to Oklahoma City, OK for business. I started off good. I went to the grocery store and purchases yogurt, oatmeal, bananas, etc for snacks [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via It's All in the Recovery

Note: When I originally posted this article I stated (incorrectly) that the bodybugg contained a heart rate monitor. It does not (it doesn't need it) as you will find out as you read. I apologize for any confusion (and vow to quit posting past my bed time). Ever since I started this podcast, people have [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Bodybugg Lets You Lose Weight Your Way

Join the forum discussion on this post - (1) PostsSir Issac Newton had what is known as the Law of Motion An object that is at rest will stay at rest until an unbalanced force acts upon it. Living in Ohio, I’ve pushed many a car out of a snow drift. You get a few [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Fitness Tips From Sir Isaac Newton

Join the forum discussion on this post - (1) PostsI'm going to start something new for the podcast.  I want to find people who have lost weight, and kept it off. I found Lori Wengle's book, and was amazed at her 107 lbs weight loss. I was even more impress that she not only lost [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Lori Wengle Lost 107 lbs and KEPT IT OFF

I've heard people talk about how exercising in the morning, but I never thought that would be me. None the less I've done it twice now, and I'm telling you that within minutes of stepping on the treadmill, I felt better about myself. So in today's podcast you are right there with me at 5:30 [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Exercising in the Morning - Live

Interval Training Interval training is maximum cardiovascular exercise. All cardio benefits are ramped-up by  doing interval training once a week. The benefits are huge - your heart rate slows, you use oxygen more efficiently, you get faster - quickly, and you feel great from all those endorphins running around in your bloodstream. Here are the [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Interval Training with the Gym Boss

As this podcast deals with exercise, let me remind you to contact your doctor before starting an exercise program. This information is for entertainment purposes only as I am "just a dude" in the basement trying to lose weight like you. I recently decided that as much as I HATE weight lifting, it is a [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Starting A Weight Lifting Program

I went to the doctor to get an official opinion on my blood pressure as it was up over 160 over 102. That was a week or so ago (and after I took some Jillian Michaels Fat Burner). She did say that most supplements do not work, or are just speed (diet and exercise are [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Lower Your Blood Pressure

Many of you know that I am a technical trainer. I’ve been teaching people about technology for over 20 years. From time to time you have to make classes and courses from scratch. There is a process used to develop and implement a new class it’s called the ADDIE approach and while it works for [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Teach Yourself to Be Healthy

Last weekend was the Super Bowl here in the states. The New Orleans Saints took on the Indianapolis colts. While I realize that people “across the pond” may not follow American Football, there are some things we can learn and take inspiration from. New Orleans was not favored to win. When asked about their victory, [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Lessons From Super Bowl 44

I found a great article at sparkpeople.com from 1bigdream who wrote a blog on what she learned after trying to lose weight (and succeeding) in year. Help Dave get a kindle for his 45th birthday by going to www.logicalloss.com/birthday 1. This is not an all-or-nothing game. Relax. If there is pizza, and you want the [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Listener's Top 10 Lessons

Today I talk about an article I read at Sparkpeople.com (I wrote about this on a previous weight loss blog) she explains how it is completely natural to gain some weight when you first start. The problem is this is very discouraging to people who have jumped on the weight loss band wagon, and they [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Why Your Muscles Are Sore

Today I talk about using some advice from Jillian Michaels, and she recommends your target heart rate is at 80% of your maximum heart rate (your maximum is roughly calculated as 220 minus your age - so take that number and multiply it by .80 and be sure to ask your doctor if this is [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via You Don't Have To Kill Yourself on the Treadmill

Join the forum discussion on this post - (1) PostsEvery book I've ever read on fitness recommends writing down what you eat. When they say that, they mean EVERYTHING. So when you eat the 1/4 of a toasted cheese that your kid didn't eat (but you did) write that down. We are shooting for accuracy. [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Yes You DO Need to Write it Down

Well tis that time of year again where we start over. We to get THERE you have to know where HERE is so yo ucan get from HERE to THERE. Here is where I am. Weight 209 lbs. Body Fat 30% Neck 16.5 Biceps 12″ Forearms 10″ Chest 41.5″ Waist 42 Thighs 22.375 By measuring [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Mapping Out the Starting Point

Join the forum discussion on this post - (1) PostsThe biggest loser is not just a television show anymore, it's a phenomenon. It's not just seen in the US, there are "Biggest Loser" versions for many countries. With the new year right around the corner (and with it resolutions) why not contact Human Resources at [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Start Your Own Biggest Loser Competition

Join the forum discussion on this post - (1) PostsWe understand that tracking our calories going in and out as well as other statistics like blood pressure, body fat, and other stats can be hard to incorporate into our daily lives. When I went looking, I was surprised at how many wireless, or Internet connected [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Fitness Tracking is Getting Easier

In last week’s podcast I talked about having a mantra. In past episodes we talked about the movie 300 and as bloody as it was, I was impressed with their attitude. “We are Sparta!” I’ve said time and time and again, one of the first things you have put in place is your attitude. So [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Pride, Money, Longevity and Happiness

Join the forum discussion on this post - (1) PostsToday I take a few pages from my sparkpeople.com calenar and share them with you. Topics about caffine, sleep, motivation, inspiration, being prepared, and more. Remember that the average person in the US packs on an AVERAGE of 10 lbs from Thanksgiving to New Years. Stay [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Quick Tips To Keep You On Track

I read a great article on WebMD that has 10 tips for losing 100 lbs. 1 .Shrink yourself - What is the extra weight doing for you? 2. Are you ready? - Seriously are you ready? Do one thing at a time 3. Consider the options - Supervised, alone, with a partner, etc. 4. Build [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Tips to Help You Lose 100 lbs.

Join the forum discussion on this post - (1) PostsI read a great article about 29 ways to change successfully.  It starts with a great quote "We are what we repeatedly do. Excellence, then, is not an act, but a habit." Which is from Aristotle.Meanwhile over in Japan they have launched the Whopper 7 hamburger [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via We are What We Do.

Join the forum discussion on this post - (1) PostsToday we have some tips on curbing your appetite, and we talk about Brain Crack. Curbing Your Appetite Here are some tips on managing your appetite from Jillian Michaels Don't skip meals. You should be eating three square meals a day, plus one snack, and spacing [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Brain Crack

Join the forum discussion on this post - (1) PostsToday I take some time to go through the desk calendar I got from sparkpeople.com and pick out some inspiration quotes, and information about diet and fitness. Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Pat Riley On Commitment

Well I was bummed to see a couple of weeks ago that I was back up to 210 (as I was down to 205 at one point). However, this inspired me (ok, it pissed me off) to get back on the treadmill, and to start exercising on a more regular basis. The good news I [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Starting Again...

I recently heard a quote. When I researched the quote via Google, it appears that the quote came from a guy named Merlin Mann. Here is the quote: "You eventually learn that true priorities are like arms; if you think you have more than a couple, you’re either lying or crazy." I got married yesterday. [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Your Fitness Priorities

If you haven't purchased a "personal trainer game" for the Ninetndo wii, this sounds like the one you want to purchase. It has a 30 day challenge built int, a journal system, a way to track calories, and fitness goals. It also comes with resistance bands to make the exercises more challenging. I don't have [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via EA Sports ACTIVE for the Nintendo Wii Reviewed

Bob Greene's "Back to Business" Plan One of the things I liked in this Oprah magazine was an article by Bob Greene that walked you through 12 weeks of getting back into shape. It showed how t0 start slow, and gradually increase the exercise intensity and more. You can read about the Back to Business [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Hungry For Balance

Join the forum discussion on this post - (1) Posts Today I record a podcast in the car. I'm talking about Kirstie Alley who has gained 83 lbs (I mistakenly said 86 lbs). She explains to Oprah that she just quit doing what she did to lose the weight in the first place.  I also [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Kirstie Alley - All or Nothing Doesn't Work

I went to a Love and Respect marriage conference. This is a phenomenal book, and if you get a chance to attend this conference, GO. Dr Emerson Eggerich is very entertaining and his content is great and (after some practice) it works. Check out the Book. One of his items is called The Crazy Cyle" [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via The Crazy Cycle of Dieting

There was an interesting article about the 10 worst foods. These include: 1. Pepperidge Farm Roasted White Meat Chicken Premium Pot Pie 2. Romano's Macaroni Grill Spaghetti and Meatbealls with Meat Sauce 3. Progresso Traditional, Vegetable Classics, and Rich & Hearty soup 4. Dove Ice Cream 5. Cheesecake Factory Chris' Outrageous Chocolate Cake 6. Grape [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Ten Worst Foods You Can Eat

End Boring Food - Get In the Kitchen I'm not a chef by any means, but I knew there were healthy ways to eat without eating the same boring food. You may think that you don't have time to cook. I heard a top on the Beyond Diet Podcast that you can throw food in [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Mind, Body, Spirit

Straplees Heart Rate Monitor From the forums we hear, "This is just a watch. No chest strap. YEAH!  It gives you your heart rate when you hold with your thumb and index finger.  It takes just a few seconds and when it displays it automatically shows your percentage of maximum heart rate.  It has several [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Getting Your Weight Loss Back on Track

There are times when we think we're hungry, but we are rally not. These are the times we need to find healthy ways to distract ourselves. For me its playing the guitar. For you it may be ready a book, writing a journal entry, taking a walk. Next week if I'm in the frame of [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Healthy Distractions

On a previous podcast I had voiced my complaint that after my Polar heart rate monitor had died it was going to cost me just as much as a new heart rate monitor (around 100 bucks by the time I paid for shipping, not to mention the time I wouldn't have my monitor).  Listener Greg [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Timex 5H911 Reviewed

Today we are talking about how tracking things you want more of (exercise, time with the family,better calorie management) are things we should be tracking. It in us, it motivates us, and yes it does take a little bit of time (probably 5 - 10 minutes  day). This is something you have to do if [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Yes Virginia You Need to Track Your Calories

Join the forum discussion on this post - (1) PostsToday I'm reviewing the Actiped that is  sometimes refered to as the LifeSource XL-20 Wireless Activity Monitor. This little device weighs next to nothing, and clips to your shoe. You plugin the USB device and your steps are transmitted from your shoe to your computer. ON [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Wireless Pedometer "Actiped"

Last episode I mentioned Fitdecks. They seemed cool, but I wanted to know more about the decks and about the company. It turns out the inventor was not only a Navy Seal, but a Navy Seal trainer.  They have all sorts of cards including: exercise ball, travel, pre and post natal, pull up, dumbbell, balance [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Commercials Are Fun With FitDeck

Join the forum discussion on this post - (1) PostsDon't Wait For Your Birthday to Get in Shape As we age, we naturally lose muscle. So we are naturally going to burn less calories. Here in Ohio it's snowing. As I shoveled, I thought about how hard this would be if I had a smaller [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Ignoring Triggers

Join the forum discussion on this post - (1) PostsWii My fitess Coach is Also "Yourself Fitness" The My Fitness Coach game for Nintendo Wii is a great way to get in shape. However, Greg from the forums to me that this is also available on XBox and Playstation 2 as "Yourself Fitness." If you [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Mental Suicide

Today I talk about a new product I purchased looking to build some strength. I found out that buying dumbbells is about $1 a pound. I like my dumbbells, but I needed a 15 lb set which would've cost me $30. The Ultimate ProGym has a 5, 10, and 15 lb tube. So I can [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via GoFit Ultimate ProGym Reviewed

Join the forum discussion on this post - (1) PostsAudible More Expensive that iTunes Apparently Steve Jobbs and Apple have put the squeeze on Audible. They seem to carry most of the books from Audible (they even say they are from Audible when you start to listen) and yet they are cheaper from iTunes. Audible [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Cool Free Stuff

Join the forum discussion on this post - (1) PostsToday we talk about getting our brain in check. After all only YOU can stop YOU and the biggest obstacle is our brain. You know that little negative voice in your head can be quite persuasive. NOT ANY MORE. This is why we need to incorporate [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via The Pity Party Stops Now

Join the forum discussion on this post - (1) PostsThis show originates from www.logicalloss.com this is show 61 I've heard that exercising at a less intense pace it burns more fat. Burning at an intense rate burns more sugar. This is true. According to buildingbodies.ca you burn "Low intensity training burns about 50% fat for [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Do Less Intense Workouts Burn More Fat?

Join the forum discussion on this post - (1) PostsLooking to Take it to the next Level? Check out the Logical Weight Loss 12 Week Challenge It's kind of like out own little "Biggest Loser" competition. It's only a one time $11.99 fee and for twelve weeks you will receive tools, worksheets, "challenges" and information [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via 12 Week Weight Loss Challenge

Join the forum discussion on this post - (2) PostsKashi Go Lean Review I got the biggest loser book that is the fitness and diet from the show (more on that later) and it mentioned Kashi Go Lean. Well I also remember that being mentioned in Never Say Diet by Chantel Hobbs. I bought some [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Kashi Go Lean Cereal Reviewed

Inspiration from the Biggest Loser A make contestant who is 28 was taking 8 different medicines. In three weeks of doing diet and exercise he put all of his medicines away (diabetes, cholesterol, and others). It was projected that he would have paid $733,000 over the rest of his life. Another contestant was taking 10 [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Save 20,000 a Year With Exercise

Join the forum discussion on this post - (1) PostsA core ball is called by many names.  Instability Ball, Off-Balance Ball, Swiss Ball, or Engage All Your Core Muscles Ball would be more appropriate. You can find them in the Core Ball section of the Logical Weigh Loss Shop. A Core Ball Buyers Guide It [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Core Ball Workout Reviewed

Join the forum discussion on this post - (1) PostsI watched the movie 300 (it's awful unless you enjoy watching HOURs of people being murdered in battle).  I liked it the first time when it was called Braveheart (or when Mel Gibson did the same movie again and called it The Patriot. The great thing [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Never Give Up

Join the forum discussion on this post - (1) PostsI decided to go "outside of my box" last night. Instead of 40 or 45 minutes, I went for 60. At 53 minutes I got really tired. I wanted to quit. I kept putting one foot in front of the other. I convinced myself to go [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Cardio Confidence

Join the forum discussion on this post - (1) PostsThis show originates from www.logicalloss.com Thinking of Joining a Gym? Here are the pros and cons from my chair... GYMS UP SIDE More equipment  (often better equipment). This means your workout can have variety and not be so boring Many gyms have trainers to help you [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Should I Join a Gym or Not?

Join the forum discussion on this post - (1) PostsDaniel from the Biggest Loser Season 7 lost 30 lbs in his first week. Keep in mind he started at 454 lbs at age 19.  He worked out all week. Don't get frustrate when you exercise and only drop a pound or two. Likewise, when we [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Fair Comparison

Join the forum discussion on this post - (1) PostsWeb MD Introduces New Fitness Tools http://www.webmd.com/diet/healthy-eating-fitness-services These include a Diet Health Check, a food and fitness planer, a food-o-meter, and a fit-o-meter, a bmi plus calculator, a portion size plate, expert interviews, diet food and fitness videos, free food and fitness jourlnal and portion guides. [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Keep Things Visual So You Keep Those Resolutions

Join the forum discussion on this post - (1) PostsThis show originates from www.logicalloss.com This is show 50 Never Say Diet Part I I bought the book "Never Say Diet" from Chantel Hobbs. In it she talk about the top excuses for not losing weight. These include: "I can't afford a gym membership" - Good [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via No More Excuses

Join the forum discussion on this post - (1) PostsBuilding on Your Past Is there that one day in your past that was so very heard? I do. I had to tell my Grandmother that she had outlived my Mother.  Because of that day, and experience, I know I can get through very tough situations [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via Building Your Confidence

Join the forum discussion on this post - (1) PostsToday I talk about the book Prevention's 3-2-1 weight loss plan by Joy Bauer. It outlines a circuit training program that involves 3 minutes of cardio, 2 minutes of strength training, and 1 minute of working on your abs. While it is geared towards women, [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via What is Circuit Training

Join the forum discussion on this post - (1) PostsToday I share some e-mails from the listeners. I ALWAYS love getting e-mails and voice mails from everyone. As I hear, the podcast helps keep you focused, and your emails do the same to me. Here are some of the great tips we heard. Write down [...]Help support the show. Be in our top spots or drop us a donation, simply go to www.logicalloss.com/support all support is deeply appreciated. Subscribe via You are Not Alone