What is Mindset Conditioning?

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I have been asked the question: “What exactly do you do?” so many times, I have finally been able to answer the question with a little bit of organization. I have worked diligently for years to build the coaching business I am good at and so very proud of.

Over the past 5 years, I have accumulated over 3,000 hours of 1:1, group coaching mixed with additional hours speaking with businesses and organizations to grow forward over challenges and through adversities. I am so excited for the next step and if you are ready to take the first step toward the rest of your life, I would love to walk with you!

If you’re ready to go… Let’s GO, NOW!


What is Mindset Conditioning?

Mindset Conditioning is the process of calm ‘state’ training to build personal power of one’s thoughts, behaviors, and emotions. The purpose is to build confidence through empowerment over one’s choices and provide more desired mindset and behavioral responses toward predesigned goals.

Over the past 20 years I have spent my time, attention, and energy learning about the subject I love the most; PEOPLE. I am passionately curious about what we do, why we do it and what we hope to gain from our thoughts, actions, and emotions.

Be the change you want TO SEE

You would be surprised how much can change in 90 days. A year could be the transformation you have been searching for. There is one thing that needs to move for a change to be seen around you… YOU!https://garystotler.com/coachgarystotler/

Colorful Detours

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Detours often lead to unexpected Adventures.

It’s been a while, mostly an intentional break to make sure I was focusing my attention in the proper places. I’ve been debating much within and searching for some understanding from the outside world. I have no more understanding and have yet to find what I’m looking for… I am however finding some peace in the unknowns.

A few weeks has passed since my least favorite day of the year and I found myself a little bit older and not so much wiser and with even less real direction than a year ago.

The oddity of the situation is I have found more peace in the uncertainty than I have had in years past. Most everything I have been before is gone. Most everything I thought I was working toward has disintegrated leaving me with another pile of ashes… once again hoping for a beautiful Phoenix to rise once again.

I believe, with some scientific evidence and with the helpful reflections from many people I have worked with over the years, that we tend to physically manifest that which we emotionally feel.

If we are Joyful, our body exudes energy.
If we are lonely, we often feel empty.
If we are hurt, we often want to feel physical pain.

For a bit of time, I have felt lost. Much of which is living in a body I still don’t understand. I continue to sit in a mind that fascinates me, yet I lack the understanding around It’s full functionality. The life I have is full of much Joy and Energy due to my mindset and activities, yet I still find peace in the solitude of being completely lost with not much more than the horizon to guide my way.

To bring these concepts full circle, I have been feeling lost with a massive storm building inside. As I left my previous destination with a path unknown, I chased a brutal storm racing across the western plains hoping to stand in it’s path so I could feel the cleansing wrath of the wind and water.

I raced it through the deepest forests and down the backroads across the plains never able to catch up. As I became disappointed I was going to miss my chance to be met with the reminisce of my journey, I looked up just above the cows to find the Joyful gift I was missing.

I am in a place I have never been and would never have followed a map to arrive to and I have been gifted with the most full rainbow I’ve ever seen. The colors of the sky mixed with the reflection of the sun setting over the far off horizon has mixed itself into a beautiful energy gifting suprise.

As I immediately stopped chasing the darkness, I was given a fresh view of beautiful light sitting in the great big sky. I took the time to reflect in my moment as I gazed at the natural wonders we often miss passing through our lives ignoring much of what sets our heart free.

If I had a gift I could give directly to you, it would be a detour away from a challenge or adversity you are facing today, this week, this month, this year…

I would not give you the detour to take away from your journey, but to add some life giving energy to rebuild your strength and fortitude to head back into your challenge fully equipped with the stimulation and confidence you need to stand up once again and keep moving forward with your best next step toward your future.

Take an awkward step.

Take a detour.

Take a wrong turn.

Whatever you do….

Just take the step and don’t stop until you get where you want to go.

The difference between a cow and Buffalo is cows run away from the storm and Buffalo run through the storm…

Run like a MF Buffalo.

Selling Happily Ever Afters…

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Selling Bull Shit Happily Ever Afters…

No, it isn’t as easy as calories in and calories out.

No, training for a single race will not improve your long term fitness and health.

No, a magic 45 day fitness program will not undo twenty years of poor choices.

No, going Vegan won’t solve all your health problems.

No, this pill and that product is not the ‘key’ you have been missing.

No, weight loss surgery is not as simple as a procedure and then all the work is done.

Cut the bull shit… look behind the marketing… ask better questions… dig your feet in and let’s actually do the work to clear your head of the poor self talk, degrading attempt for perfection, and the lost confidence that crushes hopes and dreams of better fitness, health, and wellness for a few easy payments of $29.99 or an attachment to a group or activity that someone swears “that’s how they did it”…

People quit on their fitness and health journey every single day because when reality hits, the person who sold them the easy way is gone and onto the next person who will feed their ego through attention and profit.

Perfection is absolute bull shit. There is no one, no after how good their social media life sounds, that is perfect with their fitness, health, and wellness journey. There is no perfect diet and/or full proof exercise plan.
If someone is selling you a process that sounds too good to be true, it is.

If someone is selling a lifestyle that they swear consists only of easy things and fast results, it’s bull shit.

If someone is selling you fast, easy, and cheap… you’d better start picking yourself up and dusting yourself off to put in more time and harder effort later.

If someone is selling you ‘the secrets’, they are selling you a spruced up and repackaged box of information that has been around for hundreds of years.

Have you ever noticed that most movies end with a “Happier Ever After”?

Why is that?

Likely because hard work doesn’t sell million of dollars worth of worthless knik knacks… just as selling the reality of patience and persistence mixed with a solid commitment to consistency doesn’t sell very well.

Oh wait, there’s more…

Have you ever noticed that our social norms and cultural expectations are all built around causing an overindulgence in poor behaviors and we are continually blasted with messages that feed our insecurities and self talk?

Then what?

Who do you get to go for when you need support, encouragement, or accountability?
Who is there for you when there is no one who will give you their full focused attention? Or Listen to Understand you rather than cutting you off to pass judgements or ridicule or their unsolicited advice? Or who will walk with you so you can celebrate the wins? Or to work through the challenges? Or to sit in silence with you because there are no words needed, no effective commentary that will change anything, or who will breathe with you because a simple calm voice is all you need and want at that moment in time?

If you are struggling with finding your footing and building a solid step forward, call me. I will walk with you. We will set you up to succeed by creating a Positive Mindset, building Solid Disciplines, and maintain a Strong Foundation to build any goal you desire to dream about.

If you will have the Courage to call, I’ll guide you toward the Strength to continue.
Your first call is on me.

You have nothing to lose… and a whole life to gain.


Always Cheering for You, Gary

Attention Transaction Machine

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Remember when you had to pick up the phone to call someone? And if they weren’t there it was ok because you simply left a message and they called back when they could give you the proper attention.
When was the last time you wrote a note or a letter to someone you loved and cared about?

What was the last real conversation you had about the depths of what someone does, or who they are, or how they think?

Where has the ability to communicate and connect with real life humans gone?

Here is maybe a more simple question…

When was the last time you received a text message or a social media comment?

What did that feel like?
Why did you feel this way?
How did you expect to feel?

Do you ever get the impression you have become an Attention Transaction Machine?

I have been working to build my business for many years now and there are a few themes that keep being tossed at me… specifically the use of social media…

“You gotta play the game if you want to go anywhere.”

“Just start giving people likes and comments and they will start to notice you.”

“You can’t talk to real people in this environment… everyone is scared.”

“There is no way you’ll be successful if you don’t use social media.”

“Your idea of talking to real people is impossible- you can’t grow fast enough.”

These are a few of the most common pieces of ‘advice’ people give me… and I find one common theme.

They are all built around feeding the Attention Transaction Machine…

There is very little value in automation. The short term comfort of validation can come and go with a shift in an algorithm.

Connection between people often gets lost in translation between what is said and what is meant and what is interpretated.

All humans want love and attention communicated in a way they understand.

People want to be seen, heard, and affirmed.

Learn to give people your full focused attention (seen), listen to understand without the need to respond (heard), and leave a profit by finding out how you can support them (affirmed).

Following this simple process has given me the unique opportunity to communicate and connect with people on a level most don’t even know exists. The search for real connection is often longed for yet rarely found… in the toughest men and the most quiet women from across the world…

Learn to step out of the box you’re in and hold out your hand to start a real conversation with a stranger to find the step past the Attention Transaction Machine we have been conditioned to stare at over and over again.

On my adventure, I recently had an intentional conversation with a stranger I met on the beach in South Carolina. She asked my what I was doing drawing picture in the sand…

I explained to her I was only expressing my thoughts on the canvas I had in front of me and inspiration just happened to strike then. She smiled and within the next 90 seconds, I knew her entire life story.

She struggles with depression and anxiety, over eating and being under appreciated. Based on our conversation, she hasn’t truly been seen or heard in quite some time.

As our interaction came to a close, I wanted to leave her with a way to crowd out her undesirable feelings and add in feelings that are more beneficial to the life she wants to live.

I let her know what I was about to teach her can be repeated as many times a day, for the rest of her life, and it will cost her absolutely nothing accept the ability to become aware of the mental state she is in and then to remember to STOP and take a breath.

She agreed.

Here we go.

We started by taking a few calm cool breaths… as she began to relax, I had her close her eyes. I asked how she felt and within seconds, had already begun to release the tension in her heart and mind.

I had her take a few more breaths. As we started to breathe deeper and deeper, I asked her to breathe in the Sunshine and exhale the Darkness.

After her first deeper breath in with a new mindset, she immediately relaxed her shoulders and softened her gaze as a smile began to show on her face.

We took a few more breaths, a little deeper inside as I coached her through releasing the weight on her shoulders and clearing the clutter in her mind. With each word spoken and each breath taken she stood taller and brighter.

Here we go I spoke as we get rid of anything else left inside…

We will take three big deep breaths and on the fourth I will command you to briskly exhale all the negativity you hold…. deep breath in… deep breath out…


One more…

Now HUGE breath IN….

Giant sigh of relief OUT… LET IT ALL GO…..


Now open your eyes.

As she smiled at me, I asked her…

“How do you feel now?”

She didn’t even need to say anything, I could see everything inside of her was different because everything she projected on the outside was calm and weightless.
She simply smiled at me.
I smiled at her.

I let her know she can go back to this exact mental and emotional state at anytime… no matter what is happening inside or out, just remember to do these simple things…


Close your eyes…

Take a deep breath IN as you think about the Sunshine…HUGE deep sigh of relief as you let go of all the weight of your darkness in that moment…Open your eyes and accept your new mindset and physical state.

Continue moving forward with your shoulders back, chin up, and your beautiful smile.

She smiled and gave me a big hug as we parted ways not likely to ever see one another again.

She was on Cloud 9.

I was full of Joy.

No text message or social media response would ever touch the tip of fulfillment we received in that moment…

We didn’t need validation… just some good old fashion positive attention.

If love was our only currency, how wealthy would you be?

Joy is my Home

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Please let me introduce the man who taught me about Unlimited Energy and Joy.

There have been some highs and lows over the past couple years. They used to come so quickly and go so swiftly a therapist was trying to medicate me into oblivion because she swore I was bipolar.

It took about 4-6 weeks after I stopped drinking to begin to understand how to reduce my anxiety and overcome my depression from the identity tension I worked to release.

A year of relentlessly studying the mind gave me a new perspective on how we function through mental health struggles. I was enjoying my studies so I added more people and self education and began to explore new ideas and expand my personal philosophy on change.

Toward the end of summer in 2019, I found myself without the comfort of a home and living in the backseat of my tiny GEO Prism parked behind a Walmart in Denver.

The first day I woke up there, I thought I would be full of disappointment and shame. I got a little more than I expected…

I work up and watched the sunrise over the eastern plains snuggled up in my sleeping back pouring my tears of Joy onto the pages of my journal, also asking myself how the hell I was going to overcome the challenges I was presented with.

As if from nowhere, I was introduced to the man I needed more than anyone else in the world. He stands just over six feet tall and has a smile as energetic as the Sun.

He too had been through many hardships and we shared a mutual life situation. This man fascinates me. Still to this day, no matter how difficult his struggles, he finds a way to step back, see the situation from a different perspective, and stimulates a solid mix of intelligence and creativity to overcome challenges and walk through adversities… all while keeping his head up and smile faced forward.

“Hope is the ability to profit from and setback. By becoming more than you are, you can overcome more than you did yesterday.”


Joy is the number one lesson I have learned from him.

I have seen him homeless and hungry. I just sit back watch him be alone and lonely. The most incredible impact he has made on me is to use his situation to his advantage. There seems to be nothing he fears and I done know if risk even registers in his mind.
You should see him…

The way he works while no one is watching.




The way he projects attention.




The way he processes life.




I have seen him lose everything, multiple times, and stand right back up to face the exact challenge that beat him down… and win.

I have seen him walk up to strangers on the street and in their office and pass right through into the deepest part of their soul to give them everything that cannot buy.

I sit in awe of how he swiftly moves without effort, speaks with force yet care, and he has yet to prove to me there is nothing he won’t try at least once.

To see how people pick him off the street and the kindness he gives them.

To watch him give his attention so freely to those who need it more than he does.

I am amazed at how he takes a hard day and washes it away with some kind words to himself and a quick rest on his pillow before he wakes up and does it all over again with a smile.

I have asked him many times how he does it.

What drives you to keep giving to everyone you meet?

Why do you give away all your kindness?

When do you take time for yourself?

Who do you go to for support and encouragement?

How do you have unlimited energy?

Where can I learn to be full of Joy?

As he always does, he simplified everything to a few gentle steps forward.

Fresh air is the best care and self care is needed care. If your Emotional Battery is empty, you cannot give to others. It is just as important to keep your Mindset Positive through forced repetition of Gratitude. Lastly, treat your body as if it were the most important mechanical tool on the planet for it will help you or hinder you in the direction of your goals.

Here are the 3 categories with 6 steps to create Unlimited Energy from WITHIN.

Mind- To overcome challenges, you must learn to balance each side of your mind to reduce anxiety and increase motivation.

•Intellectual Stimulation

•Creative Expression

Body- Motion is the key to life as nothing is in the same place it was a second ago and will only be here in the current moment. If you don’t choose where you’re going, you’ll simply go where you are put.

•Physical Exertion

•Feeling of Progress

Soul- The energy of the Universe needs no explanation, yet without acceptance of it’s existence, you will fight a ghost as powerful and invisible as gravity.

•Emotional Connection

•Spiritual Release

As you step forward in your life, it is important to find balance and stimulate growth and discovery in each area. I life to heavy in one area will begin to be overrun with dissatisfaction and disappointment.
Positivity and Negativity cannot occupy a person at the same time. You must learn to choose Joy or Fear will quickly overtake you drifting down the path of misery and failure.

Do not be overwhelmed of the list as you will begin where you are and grow into the person you need and want to become on the journey of life. Be intentional and remain focused and there is no greater force than a man with purposeful action.

Today is the first day of the rest of your life… how will you live today?

Moment of Gratitude

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Please let me introduce the man who saved my life. The coach, the mentor, the friend I worked so hard to find. He has stayed in the shadows as we have walked through the deepest darkest bottoms. He has stood with me on the highest brightest mountains.

He taught me to move.

He taught me to feel.

He taught me to breathe.

Most importantly, he taught me to think.
He has traveled many miles alongside me in heart and mind. He convinced me if it is going to be it is up to me to shut my mouth and follow the process with my body.

He has felt the bone crushing tears stream right through me and cheered for me while no one was watching.

He is firm yet fair, teaching me how to focus my attention toward my one intentional direction. He remained patiently persistent with me as we committed to consistency over all else. During the most difficult times he would remove every layer of assistance from me to stimulate creative intelligence as I had to overcome challenges and hardships with no assistance.

He always knew it was more important to fail at something we wanted than to settle for less than we desired. He would remind me that for a baby to learn to walk, the parent must let go and let the baby learn to get back up over and over again.

The constant reminder to try this way and that way… we learn as much from how not to do than we do from doing it ‘until’ we succeed.

He would wait for me to scream and yell and laugh and cry as I struggled and clawed and found my own path to the top always standing there with his great big grin reaching palm up to pull me the last step through. He would challenge me to review anything and everything I did to grow personally while we dissected the new potential I discovered.

He taught me to coach. To listen, to hear, to mix intelligent emotion gives all who you speak a firm foot forward

He forced me to write. When you have only yourself, you must learn to understand yourself. The greatest book you will ever write is the handwritten notebook you pass onto your kids with all the wisdom money cannot buy.

He built my communication skills as powerful as a hurricane. Your duty is to have the ability to give any man, woman, or child your full and undivided attention so they know you see them, you must hear every word they say and every word their body shows. Most importantly you should leave them better than you found them through your powerful communication mixed with forceful positive enthusiasm which leaves them with butterflies floating around inside.

As I pass on the lessons I’ve learned from and grown to discover a potential far beyond my comprehension, I hope you will explore the knowledge and understanding to build wisdom you can take on your journey.

To the man who changed my life and picked me up at rock bottom and built me into the man I am today…

I owe you everything I have and all I still have to gain in the pursuit to follow my promise. 

Leave a Profit everywhere I go with all I meet which will sure make me very difficult to beat.

How will you Climb Your Mountain?

Focused Awareness

Intentional Disciplines

Build Confidence

Accept your Worth

Overcoming Challenges Stimulates Personal Power and Discovery of Your New Potential

Take the Detour…

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We have access to the most precise technology ever imagined. We plan our day, our travel, our everything based on the little device we hold in our had. We know EXACTLY where we are going, what the weather will be, how to get there, and even what the distance and time will be from here to there. We type it in our little device and hit ‘GO’! and we are off to our destination. We don’t even have to think anymore… we just get in the plane, train, or automobile and we let the unknowns and uncertainties brush off our shoulders so we can focus on the more urgent tasks of the day.

But… then…

Have you ever been driving and missed a turn, had to slow down because of construction, or even had to stop for rush hour traffic?

How did that make you feel?

Did you get frustrated or angry?

Where you stressed or anxious?

How did you physically and verbally react the situation?

Have you ever wondered why?…

What creates the reactions you have when you are faced with something that doesn’t fit your “plan”?

Let’s look into this for just a moment.

What is your reaction?

Why do you react this way?

How would you prefer to respond to setbacks and adversities?

Have you ever sat back and thought about how much longer it actually takes when you turn on the wrong road or have to go 5-10 mph under your desired speed?

It is under 5 minutes in most cases. (Yes, I know there are ALWAYS exceptions to the circumstances.)

Is the thought of ‘losing’ 5 minutes worth losing the personal power over your thoughts, feelings, and actions for the rest of the day?

Are you really in that big of a hurry to get where you are going?

Is 5 minutes really going to make of break the rest of your life?

If it is, I have some bold news to pass along to you.

Look in the mirror, it is your fault.

If 5 minutes is going to make or break your entire day, then you have set yourself up with the thoughts, feelings, and actions which have taken you to this point. The insistent need to take care of the urgencies and emergencies you have rather than focusing on the major priorities has led you too exactly where you are.

If 5 minutes is going to make or break you, I would suggest you start with looking at where you are mentally, physically, emotionally so you can align yourself with reality… knowing where you truly are is the best step you can take to moving forward in the BEST possible direction, FOR YOU!

Start where you are… and then you can begin to work to where you want to go.

That sounds harsh Gary…. Thank you for blaming me for all my own problems… but… but… but… it is not my fault…

Yes, I understand how you feel. I felt the same way in my own life until I found out that I am the only person that has power over my thoughts, feelings, and actions. It is up to me to focus my attention on what I can control versus all the things I can’t. Then, I had to learn to listen to myself to understand what I was doing and why I was doing it. Listening to myself without judgment or ridicule allowed me to find the weak spots in my day so I knew where to focus my efforts.

Then, I had to set myself up to be better in the future… Leaving a profit in my own life. Learning to focus my energy on the KNOWNS vs the unknowns and uncertainties allowed me to live in the present. Living in the NOW is truly the only way we can live a JOYFUL and HAPPY life.

Attempting to live in the past creates the suffering of loss and depression.

Attempting to live in the future creates the suffering of worry and anxiety.

Attempting to live in the now releases the tension between the past and the present allowing more of our emotional energy to be used toward more positive thoughts, more desirable behaviors, and creating the best possible environment we can surround ourselves with to thrive.

Living our best life truly comes from being present and living in the NOW.

But Gary, how do we do that?

The best first step is to STOP!

(You are going to meditate for less than 60 seconds. This will be how to create your own “state” of NOW. Learning to STOP and TAKE A BREATH is the way for you to learn to dam the river of negativity and break the cycle of undesirable thoughts and emotions to curb the destructive behaviors that follow.)

The next best step is to close your eyes (if you are in a safe place to do so) take a HUGE BREATH IN and then a HUGE RELIEVEING BREATH OUT.

(Breath in the Sunshine… breath out the Darkness…)

Then ask 3 primary questions:

What am I feeling?

Why am I feeling this way?

How can I take the best first step forward in a more positive direction?


Take that first step in the new direction! The moment you hesitate, you lost your ‘state’, and you will be heading back down the old path that led you to where you are today. Fear fills the empty space between thought and action. If you hesitate, the negative self-talk monster will show up and begin eating your courage away from you.

Don’t worry about making mistakes or how long it will take or even if you will get all the way to the end…

There is no course map.

There is no pacer.

There is no finish line.

There is no time limit.

There is only the direction of your heart, the focus of your mind, and the step you are in that will lead you everywhere you want to go… or nowhere at all.

Take the wrong turns…

Slowdown in traffic…

Accept the detours…

Live your best life by learning to make the best of today, healing from yesterday, and dreaming about tomorrow knowing by doing the best you can today, all your tomorrows will compound into more than you can ever imagine.

Always cheering for you,


What’s your best 1st step forward?

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So how do I get started? Here’s my advice for taking the first step toward better fitness and health.

What’s your “WHY”? What do you REALLY want out of this? Do you want to be healthy, lose some weight or look great in a Speedo? Or do you want to have the energy to play with your kids, be more attentive with your spouse and become a better person to be around. My “WHY” was the second set of reasons, not the first. When I felt like giving up, these were the reasons I didn’t grab the second plate of food, I went for the walk, I woke up early and stayed focused even when I didn’t want to. Find your “WHY” and take relentless massive action toward it!

Don’t focus on too much too fast. Pick one or two things and work really hard on them for 30 days. If you are doing really well, add something new. If not, refocus and make sure you put the habits in place that will carry you! I would rather focus on changing the underlying cause of the problem than just the symptoms. When you find a problem, go after the source!

Stick to a schedule. I prefer an “everyday” activity because this is how I built my daily disciplines. I would oversleep and then drive my happy tail across town and sit in my car at the rec center instead of just saying screw it for the day and getting an extra 20 minutes of sleep. I slowly started getting up a little earlier and working out for 10 minutes. I finally got tired of it so I started getting up on time and putting in a full workout. This has been one of the top 3 disciplines I have cemented over the past 3 years. Don’t underestimate that one missed workout. I believe it’s more important to go through the motions than it is to actually workout.

Be Positive, Be Patient, Be Persistent. I’m adding this because it is my mantra. I hate waiting. I want what I want and I want it NOW!!! So I repeat this statement everyday while I drink my coffee. (I seriously had it put on my coffee cup as a reminder) I used to weigh myself 4 times a day. Was it obsessive? Yes. Did it work for me? Yes. I also know people who only weigh themselves once a week. They have had tremendous success with it. As with your whole plan- trial and error & and find out what works best for YOU!!!

Don’t over complicate it. I know it is tempting to read every book, blog and try something new every week when you aren’t seeing instant results. Find a plan and work it every single day. If you screw today up, forget about it. It’s gone. You can’t do anything about it… Don’t dwell on the bad day- move on. Minimize the bad days and maximize the good days. To this day, this is still my focus. If I mess up a day, I move on and get back on track tomorrow. Don’t have two bad days in a row!

With running- run when you can, walk if you have to, but never ever finish early. I couldn’t run a full block when I started. It sucked. It was hard. We worked on it and followed our plan and let time work in our favor. I’m not here to B.S. you- it’s going to be hard. It’s going to take time. Days when you don’t want to get off the couch. Days when you want to eat everything in sight. Days when you just don’t feel like it. There are going to be days when you want to quit. DON’T! It is so worth sticking it out and being uncomfortable. Think of your “WHY” to get you through the hard days.

Whatever you do, however you do it, start TODAY!!! Yesterday is gone and tomorrow is too far away. What you do today (good or bad) effects all of your tomorrows. Start with a piece of paper, write down your “WHY”, make plan, post your plan where you will read it every day and start taking action! Stop waiting and stop overthinking. Just start with what you can do right now. Your future self will thank you!

Are you joining us for Self Care is the Best Care?? Self Care is the Best Care

Slow Down…

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Slow down?

Really Gary? That’s your advice for me?… I thought you were here to help me do more, get more, accomplish more?… What kind of advice is SLOW DOWN?

Slow down…

Just for a few minutes, slow down. Even better, slow down and give yourself some positive focused attention… for just a moment. When you STOP you will find out exactly where you are.

Where is your head going?

Where is your mouth running?

Where is your heart longing?

Where are your feet standing?

Are you aligned and heading in the same direction of productivity?… or are you moving 100 different directions which takes you into a circle and spiral of busy?

So often we are ‘busy’ because it “feels” good rather than ‘productive’ because it “feels” slow… yet what ‘feels’ good now is probably going to hurt later and what is uncomfortable now is more likely to provide more Joy in the future.

I ask you once again to slow down and even STOP for just a moment. Let your head, mouth, heart, and feet realign so you can take the best step forward in the NOW rather than continuing the spiraling effect of busy always running to the next urgency or emergency rather than taking a moment to organize your priorities that will move you forward in the best way for YOU.

If you are looking for a Jump Start, Kick Start, or Fresh Start and want a little guidance and community please check out the upcoming events and sign up today. Some are free and some are a small fee.

Self Care is the Best Care

I challenge you to 100 days of Growth!

See you soon!

Just Think! about what you eat…

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One of my favorite parts of sharing my journey is how many questions I get about how I started eating better and exercising. Most people think I started running to lose weight. I wish I could say I did, but at 400 pounds there was no way my body was going to let me run at all. (I had enough pain just performing daily tasks) I started with small changes in my eating habits. After a couple months I noticed my eating habits were giving me more energy. My wife and I started walking together and over the course of about a year we finally were able to start “running”. As much as I love to run, I would not be where I am now without changing the way I ate. I believe the way we eat is the #1 factor in the way we feel.

Here are ten simple steps toward a healthier lifestyle.

  1. Food is Fuel. I heard this from a sales trainer of all places and it clicked. I had been eating for all the wrong reasons. The food tasted good or to meet with friends or just because it was there. Eating the right food to produce as much energy as possible to help you accomplish your goals was not a concept I was taught growing up. Remember that what you eat will propel you toward your goals or hold you back from taking the action necessary to accomplish them.
  2. Portion Control. When I first started my journey, I ate out of a salsa bowl for six months. I had to control my habit of overeating. I would start with less food and I noticed that I would feel full faster. I had been eating 4 to 10 times the amount of food I needed to be satisfied. This made an immediate impact on my attitude toward eating. I started finding it easier to control my urge for a second helping of food and dessert.
  3. Simplified Meals. When I started eating less, I noticed it was easier to eat more simplified meals. The fewer ingredients, the less I ate. Why? There have been studies showing that we look to eat an “even” amount of food we’re presented. If we have two options, we’ll eat about the same of each option. When we’re presented 10 options, we’ll eat about the same of each option. Think about the last time you were at a buffet. I’ll have a little of this and that and the other thing. Next thing you know you’re headed for another plate because you couldn’t get everything you wanted the first time.
  4. Don’t eat out. I used to love eating out. When I was growing up, every Friday was family night and we’d go out somewhere special. What I didn’t realize is we were eating out a couple times a week as a family and I was eating out every day during the week for lunch. Not only is the food processed and full of chemicals, but it’s nearly impossible to portion control when you’re at a restaurant for many reasons. Don’t forget about dessert! And did I mention I used to love “All you can eat” restaurants? I look back and think to myself, no wonder I had gotten so big…
  5. Cut out added sugar. This has been one of the most difficult steps for me. I grew up not knowing how bad sugar was for me. I thought a Coke was good for you because there was no fat in it… It’s ok, you can laugh- I really deserve it. I had no idea the process our body goes through when sugar is ingested. I could go on and on about my distain for sugar, but I’ll make it simple. I believe added sugar is killing us. I get a majority of my sugar and carbs from fruits and veggies. Since I have made a conscious effort to cut out added sugar, I have seen positive changes in my body and mind I can’t explain. Yes, I still have some ice cream or a “mini” candy bar every now and then. But, I you better believe I read the labels to know what I’m eating. You’d be surprised how many products have added sugar. If it’s packaged, there’s a good chance it has added sugar…
  6. Read the label. This has been huge for me. Read the label before you buy the product. There is nothing worse than starting dinner and seeing what you’re about to cook for the first time… It makes me sick to see some of the ingredients that are in “healthy” foods… A couple rules I follow- if sugar is in the top 3 ingredients, it’s probably not good for you. The few ingredients the better (and you should be able to pronounce all of them). If you can eat food without a label, you’re probably better off. I can’t remember the last time I bought a piece of natural fruit and had to the read the ingredients.
  7. Be flexible and try new things. Let’s face it, if we eat the same thing every day we’re going to get tired of it and we’ll go back to the same unhealthy habits we’ve always had. We live in the age of “unlimited information”. There is absolutely no reason for you to get bored with healthy food. There are thousands of people who have taken the time to make healthy food taste good and they’ve put their recipes online for free. And believe it or not, eating healthy is actually cheaper than eating unhealthy. Yes fruit, veggies and meat cost more upfront, but think about all the money you spend on snacks, candy, soda, eating out, over eating etc. Not to mention the extra doctor bills for living an unhealthy lifestyle.
  8. Develop a “diet” that you don’t have to cheat on. Don’t give up, replace. Pick your favorite recipe right now and find a healthier way to make it. If you feel deprived, you’ll go back to your old ways. But if you feel satisfied and don’t get bored because you’re trying something new all the time, you will stick to your new way of eating. I have bad eating days like everyone else, but I don’t plan a “cheat day” because I’m miserable with the next fad diet I’m trying this week.
  9. Don’t give up! Just because you had a bad day doesn’t mean all your progress is gone. If there is one thing I’m extremely good at, it’s persistence. I have had more bad eating days in the last three years than most people would believe. My rules for getting back on track. Don’t dwell on a bad eating day, don’t have two bad eating days in a row, and don’t have more than three bad eating days in a week. You can’t go forward if you’re looking in the rear view mirror. You also can’t out run a bad diet. (You can justify eating bad because you exercise!)
  10. Take a walk. “Motion creates emotion” Sometimes all you need is to get your blood flowing to change your mood. There are days that I want to sit at home and eat everything in the fridge and pantry. My best remedy is to get out of the house! It doesn’t matter what I do as long as I can get my mind off eating. You’d be surprised how many calories and how much guilt can be avoided by simply walking away from the kitchen!

The steps to eating better are fairly simple- eat less, eat healthier and take a walk. But as Jim Rohn says, “What’s easy to do is also easy not to do”. No one has control over what you put in your body except you. You are the only person who can hold yourself accountable. The best advice I can give you is to make up your mind you want to change and take action right now to move you in the direction you want to go. If you wait until tomorrow to start, you’ll never accomplish anything today.