Here’s what happens. FIrst, in most of our hemisphere, it begins to really look a lot like winter, and in the north where I live that means both waning daylight and cold temps, neither of which does much for most peoples’ outlooks. Getting outdoors, which is nature’s anti-depressant, just doesn’t look like much fun when you are wading in snow and wandering around under the gray skies of winter.  Even in the southern areas of our hemisphere, you’re still dealing with shorter days and tough schedules.

Because of the lack of daylight and the tendency to stay indoors, people get less exercise and they also get less sunlight than they need to help mood elevation. Also, the cold weather really ramps up the appetite. Take all these normal, recurring factors and add to them a virtual pigfest of holiday goodies which takes place in nearly every workplace and home from Thanksgiving through New YEars day and you have all the makings of a disaster.

Here’s what I have learned.

1. I CAN survive in the winter if I have a proactive plan. And I won’t do well if I don’t. 

 2. A proactive plan must include regularly scheduled outdoor time at least every other day for at least a half hour. For me, that can be anything from shoveling snow to walking the dog. In between those two activities I often go for a power walk if it is slippery, and a power jog if it isn’t.  I make this happen, because if I just wait around for a spare half hour to come up, it never happens. I own lots of warm clothes with lots of reflector material on it. I know right where it is, and I can don it in about five minutes. As you can see, I leave myself no excuse for staying indoors. Sure, I come in with my eyes and nose running and my feet freezing, but you know what? I feel great after doing it!

3. I can survive without eating all that junk either at work or at home. The best defense is a good offense, so I NEVER let myself get hungry. I eat the 6 small meals a day, 2.5 hours apart, substituting Myoplex chocolate ready to drinks for two or three whole food meals, and that keeps the sugar cravings at bay. As soon as I let myself get hungry, and there is food around–especially candy and nuts, I’m doomed! So, I go for the Myoplex first!

4. I consciously write down everything I eat during these times–everything. That “pact” with myself keeps me on track and it’s something I think about as I walk by that table in the break room with the sign that says, “help yourself.” I do help myself, by going right on by and saying to myself, there’s nothing there worth writing down!

5. I always try to remember exactly how much exercise it takes to burn off something I didn’t plan for in my daily diet. 

6. I avoid emotional meltdowns at all costs, my own, and those of anyone around me. Believe me, at my job the holidays are far and away the most stressful times, and we are dealing with trial lawyers, who are usually “stress carriers.” If the situation cannot be disarmed and turned into a simple agreement to disagree, I take a “timeout.” That may be something as simple as shutting my mouth, going to the break room and drinking a large glass of water, or it might mean taking a trip to the nearby store to get a cup of coffee. What I’m after here is some quiet time, not some coffee! It works. I cannot tell you how many times I’ve been about to say something regrettable, and just creating a little space saved the day. Sometimes these can be the magic words: “You know, you could be right.”  That’s not capitulation–but it gives hope to both sides in a disagreement.

7. I do “nice things” for myself and others more often during this time of the year. We should all do an anonymous act of kindness once a week, but during the holidays we ought to step that up. After all, it is the giving season, and the beauty of these things is that as a giver we get all the joy–and joy is in short supply during the holidays–ironically!

Well, I could go on, but you get the idea. You CAN do this, but you have to recognize that this is indeed the mother of all “seasons” we face. And if we face it right, we’re not that far off from looking the way we want to on the beach as spring comes. Surrender to it, and the New Year comes with depression, poor health, and just plain self-disgust.

So, Hercules, keep your swords at the ready, and give that Hydra what it deserves. Come January 2, you’ll be glad you did!

On the way over there (about 10 miles) I worried about everything–was I dressed warm enough? Too warm? Where would I park? Would I know anyone there? What if I can’t finish due to my injury?  Nothing I worried about ever took place! Sound familiar? There is really no doubt that worry is a waste of time, because almost never does what we worry about ever come to pass in a way that our worrying would have made any difference anyway. So, we pay the price for worrying just as though the event did happen to us, all for naught.

What happened instead was that I got to the race area, near downtown, and found that all the parking metered areas were free that day and that there were places within 3 blocks of the start-finish line. Looking at other runners, I saw that either I was dressed appropriately or the other 1209 runners were as dumb as I was! I had no trouble finding everything I needed at race starting area, including a large building that was open so we could go in and warm up and do one or two of those last minute body-function things we usually have to do, especially if we’re under stress.

The race started right on time and I finished in slightly less than 35 minutes. No injury problems, no nothing. I stuck around for the free food and drink that always is there at the end of these events. It was a record crowd for a race taking place on a holiday morn, 1210 finishers. I beat at least 350 of them, though there were a few old ladies I couldn’t ever catch up with!

Today is a resistance training day, and I plan on working core, a daily need almost because of the back problems I’ve been having lately, and upper back muscles as well. I split up workouts these days, into three different types, pull muscles for the upper body, push muscles for the upper body, and then core/lower body workouts.

The weather here is absolutely beautiful and miserable at the same time. It’s snowing and has snowed steadily since mid day yesterday. The snow is slippery and heavy and I’ve had to scoop the driveway three times already. That’s almost a workout by itself.

Some of you are probably getting ready to start a new diet, or a new transformation challenge, or “turn over a new leaf” right after New Year’s day, right? Well, it’s not a bad idea to beat the crowd and get started earlier. If nothing else, it will keep you from picking up that extra 2 to 5 pounds that most people seem to do from Thanksgiving through New Years.

Above all, even if the weather is nasty, get outdoors whenever possible. There is nothing so exhilarating and energizing as getting a bit of exercise outdoors, especially in the day time.

So, how do we conquer fear? Several things. Admitting you have it, rather than relabeling it, helps a great deal. I like to admit my fear in the form of a prayer, so that even as I own up to it I am beginning the steps to getting rid of it.  I often find myself saying out loud: “Lord, You said “fear not” so many times in the Bible that it is the most common commandment you give. Yet, I find myself fearful today of _______(then I name the specific situation or person I fear)____and I ask that you help me to face that fear and that you help me to get rid of it and conquer it forever.” Amen.

Next, taking a specific action regularly is an excellent idea. Yes, at the outset of any strange event you will have a fear or anxiety of approaching it. You may be afraid of embarrassment or of physical harm. The question you have to ask yourself as you face this fear is this: “Am I justified in being afraid or is this irrational or overreacting behavior?” Think about it; pray about it; and then face it! If the fear is justified, then don’t do the thing you are afraid of. There is a thin line between being fearful and foolhardy, and crossing that line is never a good idea. BUT, if as it is in most cases, your fears are more apparent than real, face them by forcing yourself to go do this thing you dread. If necessary, take someone with you. Another good way of forcing yourself to do this thing is to tell others what you are going to do.

The most recent example in my own life of conquering fear is my entry blank to a running race tomorrow. I am fearful of embarrassing myself, because I haven’t run competitively in my entire life, and I’ve done very little actual running since rupturing a disc in my back in 2003. Yet, I think it is time to once again enter this area of activity, and I know that there is no better way to do that than to enter a local 5k race. Tomorrow morning at 9:00 A.M., I’ll be in the middle of the starting pack in downtown Lansing to run that race. To be sure of that, I preregistered for the race and got a timing chip so I would have to show up. If that sounds silly for a 62 year old man, I agree with you! Still, it was what I needed to do to make sure I don’t talk myself out of it tomorrow.

Well, that’s it. Happy Thanksgiving to all of you. Face your fears, and find the joy of victory!

1. The strongest finish begins with careful planning, goal setting and preparation. By taking the time to plan thoroughly and set excellent, achievable goals, you have invested time, effort and resources into ytour challenge. This is really no different than booking a nice vacation trip at the end of your challenge as a reward. Whatever you can do to add value to your challenge at the beginning will make it more likely you’ll finish it through the hard times.

2. Consistency is critical to success. IF your life is chaotic and you don’t know from one day to the next what you will eat, where you will eat, and and when and how long you’ll work out, and who you will be interacting with, that kind of bvehavior will accumulate stress rather than confidence. It will impede performance. Unless you can master your own schedule, it will master you! You only acquire consistency by two means–discipline and acting your way into better thinking instead of trying to think your way to better actions.

3. Adversity is the pruning shears that will make a better, stronger man or woman out of you. Pruning producces strong, healthy and beautiful plants and trees. And, guess what, it does the same thing for people! So, when that dreaded person, place or thing comes along to knock you out of the catbird seat, just look it in the eye and say, “bring it on!” You don’t have to welcome it or enjoyit or even laugh about adversity, but you DO HAVE TO GO THROUGH IT, or it will go through you! While it’s going on, make good notes, because the judges love the stories of adversities turned into triumph during a transformation.

4. It is the most difficult when you are very close to a victorious finish. Human nature is that the nearer we get to a victory, the more we want to quit! Instead of quitting, put up your countdown calendar, a board with the remaining days you have to go, and check them off, one by one. Seeing how close you are to the end keeps you in the game.

5. Stay in touch! Get close to people on the guestbook or in the other communities.

6. FInish with a fourish! Take professioanl photos.; get tanning either naturally or artificial–it really reveals results best; be creative, you want those photos to be great! Then, buy yourself some new clothes. After all, there’s a new YOU that needs them!

When I was in recovery from alcoholism I learned the difference between self-honesty and cash register honesty. I learned that anyone can be outwardly honest and not lie to or steal from others, but that part of the reason that people become addicts is that the drug or alcohol or food is selected for its pain killing properties, and that the pain comes from lying to ourselves–failing to practice self honesty. In my case, most of my resentments were aimed at “them.” I had a whole list of folks who had wronged me, or frustrated me, or who didn’t like me, and on and on it went. And every failure I had–real or imagined–I blamed on “them.” Even my drinking! “If you’d been treated like I had, you’d drink too” I often said.

However, the plain truth was that I was the cause of all my failures, not “them.” I was the one who made bad choices, who nursed grudges, and who took the easy way out every time. Once I was faced with the truth that I’d never be able to stay sober unless I dealt with my own lying to myself, my life completely changed directions. Though it was initially painful to be responsible, since there was no one else to blame but me, ultimately I became much better at doing life and at not allowing other things or people to get in the way of a goal.

Sadly, I see from the guestbook and elsewhere that many are afflicted with my self-deceit problem, and that since “nobody likes a liar” they actually don’t like themselves, though they are not really able to realize that. Instead, they blame their spouse, their co-workers, their parents or their children for their own failure to stick with the program. I don’t know how many times I’ve seen that the evil spouse was at fault for bring home a pizza, even though exactly why the challenger felt they had to eat it is never really explained! Others take one relatively harmless remark, such as “how long are you going to stick with this latest diet?” and they allow it to be like an arrow into their heart. Soon enough, they give in to temptation, and blame it all on the spouse. It’s just too much to take the responsbility for their own failings. Problem is, unless they do, they’ll never get this right, because spouses, children, co-workers and others–they just don’t get the memo that says “don’t ask stupid questions or bring home unauthorized food!”

How do you get self-honesty? Making a searching and fearless inventory of yourself, of your weaknesses, and of the times you’ve lied to yourself. Then,, tell it all to someone who won’t be harmed by it, a trusted friend, or an anonymous clergyman for example. Above all, you must accept the entirety of your role in all these failures, and not simply acknowledge “my part” in it. Once you’ve cleaned up the past, it’s much easier to go into the future with a clean slate. Next, pray for the people who do this to you. Not praying that they quit doing it, but praying for them to get the desires of their hearts, whatever that may be. Next, be intentionally and relentlessly nice to them. Spend time with them if it’s friends or family. Do things to help them, if it’s co-workers or others. Never return bad for bad, but always give them your very best.

Is this easy? Not at all. It’s simple, but progress will be slow at first and rapid after a few weeks. You will find that you no longer bristle every time someone says, “Oh, ANOTHER ONE of those shakes? When do you get to eat normal?” Honest, this is all possible, once you stop lying to yourself by blaming others for your own shortcomings!

It’s great to be back in Kansas where the weather can be brutal, but the people are the best in the world. There’s no hurry there. No one tailgates you on the freeways, and people wave at you even if they don’t know you. They are always willing to help, and it’s just kind of like life the way it’s supposed to be.

How do I maintain exercise and diet while I travel like this? Well, I used to take it all with me. But the days of charging for extra bags, banning liquids in flight, and all that, make that less than ideal. So, what I do these days is to hit a Wal Mart as soon as I get in town, buy the RTDs I’ll need for my meals between “earth food meals” and that’s about it. If I’m in a muscle building phase, which I’m not at the moment, I take my creatine-based supplements in baggies and bring a shake cup with me. That shake cup is the Blender Bottle, which you can buy at better health food stores, GNC, and a few other places. Accept no substitutes. THe blender bottle is great! It has a stainless wisk in it; it does NOT leak or ooze. It’s almost indestructible. There are look a likes that are not that good, so be sure you get the real deal. It’s almost $10 but believe me you’ll go through five of the junk shake cups long before anything will happen to your blender bottle.

As for workouts, that’s no prob. I belong to the Y and that means you can work out free or very cheap at any YMCA in the world! My mom swims every day at her local Y so it just works out great.

I’m doing more running right now than weight training. I’m going to try to train up to a marathon, but we’ll see how it goes. A leg damaged due to nerve problems following a back surgery has created some weaknesses and structural issues in my left foot and ankle, so I’m going to get an evaluation to se if it is possible to use braces or orthotics to reach that goal. If not, then I’ll be on a bike or an elliptical again I guess.

Why a marathon? I don’t really know, except that it is a lofty goal for a 62 year old guy who really has never been a runner–and I’m big on “lofty goals!”

Leave some comments if you have time! God bless!  If you’re a runner and have never participated in running podcasts, here’s a website you should really check out!  www.steverunner.com   

Because twenty five years ago today, a Saturday in November 1983, I was able to make it through an entire day without taking a drink of alcohol or using any other mind-altering chemicals!  That first sober day, my recovery birthday, was spent in a treatment center in Wichita Kansas. That’s probably the only reason I didn’t drink that day– I was locked behind doors of the treatment facility, in a hospital, and that’s where I stayed for 28 days.

I must tell you that I was anything BUT happy the first day I walked into that place. I was unable to see that it would help me. I was an angry, self-pitying, sarcastic and unhappy guy, and I just knew it was everyone’s fault but mine! As I walked down the hallway to my room, with a nurse escorting me, I remember distinctly thinking, “This is it–my life is over.”  How crazy it seems to me now that I was unable to see that this would be my salvation, and that an entirely new life was possible beyond the curtain of alcohol that I had been living behind.

I want all of you to one day be able to say the same thing about your battles with food. See, I know for most of us that Body for Life is about much more than just battling a few pounds of fat and putting on some muscle. For most of us, it is a desperate attempt to reclaim our lives and the joy we once had. That joy, for many of us, is long gone and sometimes seems like it’s never coming back. If we are honest, we would admit that we use food just like I used to use alcohol, to get us through pity parties, to help us avoid feeling those uncomfortable emotions–things like fear, anger, resentment, jealousy, envy. The list goes on.

And Body for Life is not really the vehicle to reclaim your life, but it is certainly the place to start. If you are faithful in your exercise, your eating, and your journaling, you’ll find a new life for yourself. That is, you’ll find it IF you make a conscious effort to change your entire outlook and attitude. That takes cleaning out your closets and really looking carefully at the relationships you’re in, the habits that have overtaken you, the attitudes you have copped, and the denial that has swamped your life. If you’ll do that, and then go ask for forgiveness from those you have harmed, and sever any toxic relationships as well, you’ll find a new life for you.

Best news of all is that it is simple, not easy, to make this change. Your faith will see you through, if you have faith. If you don’t, then just do the next best thing and act like a person who has faith. In recovery, they call that “faking it until you make it.”

One last thing. Be good to yourself during this transition time. Your attitude will improve if you treat yourself better, and talk nicer to yourself.  God bless! 

2.And how serious the situation that arises is.

Let’s say that a “TEN” situation arises, an emergency jeopardizing the health or life of one of your children or another family member. Really, there IS no choice–you do the right thing and go, because you know that NOTHING is more important than that person and situation having your undivided attention.

Let’s say a “ONE” situation arises. Someone you couldn’t care less about asks you to go have a Latte and donut with them. That’s easy, too. You and your challenge deserve better than a flimsy event like that. You just kindly but firmly say “No thanks” and leave it at that.

The toughies are the “tweeners.” And the challenge is to stay faithful to your challenge without rupturing a relationship or inflicting pain on yourself or others. The gang is going out for a beer on Friday to wish someone well on their last day of work; or your boss asks you to stay an extra half hour to finish his report; and your workout was scheduled for that time. Can you respond to those requests and still get your workout in that day? If so, sure, go ahead with the “interruption.” If not, be ready to say, “I just can’t–I’m sorry.” And leave it at that.

I can almost hear you saying, “he doesn’t understand,” but I do. I do UNDERSTAND that you never want to tell anyone “No” and that this is a never ending invitation for others to take advantage of you. “No” is a complete sentence, and a complete response. You really must be able to sort out the toughies if you have any hope of succeeding without driving yourself crazy. What will happen if you don’t is that you’ll continually give in to situations that you shouldn’t and you’ll be so disgusted with yourself that when you finally say “No” to someone it will be so forceful that they’ll fear for their life! And if your firmness costs you a job or friendship, what the heck kind of a job or friendship did you really have anyway?

Look, if you need some help with courage here, just tell them that “I promised my Uncle Mike I’d do something for him tonight and he will really be disappointed with me if I don’t go through with it.”

Courage is like most other character traits. The more you use it, the easier it gets!

Why? First of all, for most people, food has been used as a drug for a long time. They have literally been drugging their feelings with meal after meal of rich carbohydrates or fatty and sugary treats. So, good food not only helps the body to shed fat and build muscle at the same time (so long as you’re working out correctly) but it also helps restore your mind and emotions to a sane and steady state. People who have overeaten for a long time have literally been unable to  feel normal feelings and to deal with their problems, so they remain in an immature emotional state–just like drug addicts and alcoholics do. Normal blood sugar levels and insulin levels will allow you to literally begin to heal not only the flesh but the emotions and spirit as well.

SELF-IMPROVEMENT: The key to self-improvement in BFL is to improve yourself without growing selfish. You can go one of two ways once you begin to see BFL results. You can move to self-glorification or you can move to selfless helping of others. Choose selfless helping rather than self-glorification, because just as excess eating stunts the emotions, self-glorification stunts spiritual growth. Selfless helping promotes spiritual growth–literally demonstrating the truth of the age old proverb that it “is better to give than receive.”

While I’m on the topic of selfless helping, please don’t confuse giving false encouragement to people who are playing the victim role with truely helping others. People intent on playing victim don’t really want advice–they are trapped in their own pity party and and any help that would remove them from that situation will be quietly rejected by them. You are much better off spending your time with others who truly want to change.

BFL IS LIKE A VIRUS!: It spreads most easily by direct contact with others.