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How to Lose Weight and Get in Shape

Man running

Losing weight is not necessarily easy; but it is simple.

You don’t need some expensive program, over priced DVDs, or an oversold plan…

For the vast majority of us non Olympians, all you need is a simple, trackable, repeatable set of behaviors that you can engage in each and every day.

What most people don’t realize is that 70% of how you look has nothing to do with whether or not you work out; but is only the result of what you eat.

So if you can change what you eat, then you can change your entire life without ever even having to muster up the iron will to go workout.

There was a time about 12 years ago when I was 45 pounds heavier than I am right now.

The sustainable change resulted from incorporating daily behaviors as part of my normal habits.

I turned it into a game I call “Not BADD“.

Each day there are 7 possible points. 4 points are diet related (Not B.A.D.D.) and 3 points are behavior related.

Diet Related:

  • 1 point for not eating “B” bread. This includes anything that is a lot of white carbs such as French fries, potato chips, or tortillas. This point is often the toughest for me to earn!
  • 1 point for not drinking “A” alcohol. If you take one sip of any kind of alcohol you don’t get the point.
  • 1 point for not eating “D” dairy. Specifically this means any cheese or milk. Stick to almond milk, and cashew cheese and you can still get this point. This can take a while to get used to at first but has become one of the easiest points to get every day now. (P.S. Eggs are an important part of my diet and that doesn’t count as Dairy in my system.)
  • 1 point for not eating “D” dessert. Dessert classifies as anything with unnatural sugar in it. Unnatural sugar isn’t a necessity for the body to survive. In fact, sucrose and many common unnatural sugars light up the same neural pathways in your brain as cocaine.

Behavior Related:

  • 1 point for working out. In my case, I count anything over 12 minutes where I break a sweat as a workout enough to get this point. It has helped me so much to stop trying to work out for longer periods of time on certain days of the week. Because of the inconsistent nature of my schedule, it has made such a big difference to know I have to work out every single day no matter what – but only for (at least) a short period of time, which can often be just push ups and sit-ups.
  • 1 point for taking vitamins. Nobody likes taking vitamins but enjoying it isn’t a requirement of doing it.
  • 1 point for getting at least 7 hours of sleep. I don’t think people emphasize this enough. I’m a believer in Vince Lombardi’s quote “fatigue makes cowards of us all.”

These are the 7 points I “try” for every day. I rarely get all of them. And it may not be a perfect system but it gives me actionable behaviors to focus on every day that help enforce a consistent heathy lifestyle without it consuming my entire life.

It’s worth mentioning too that I’m not a dietician or registered health professional; I’m just a guy who changed his life and has maintained that track for a real long time with a simple game.

Some days I do well, and others I don’t. There are a few days that I don’t get any points. But none of that matters starting tomorrow. What happened yesterday – good or bad – is gone. Each day I have a fresh start.

Because remember success is never owned; it is only rented – and the rent is due every day.

100 Years of Perspective with my 100 Year-Old Grandma for the 100th Episode of The Rory Vaden Show

100 years of perspectiveIn celebration of our 100th episode on the Rory Vaden show, we have a special guest: my 100-year-old grandma. Her name is Cornelia May Johns, but she goes by Nanny. Nanny was born on September 13, 1913. Her perspective of the world is outstanding. Considering how rare it is for someone to live for 100 years, Nanny shares why she thinks she has lived such a long life and what she wishes for today’s world. I wanted to share her wisdom and world insight with you as a special gift. Enjoy the wise words of a 102 woman from Georgia.

Show Highlights:

  • The perspective of a 100 year old woman on the world
  • What would you have to say about this world in 100 years?
  • “Eat only what you grow. You are what you eat.” – Cornelia Johns
  • “There was never a question if we were going to church or not, we just got up and went. I still go to the same church I went to when I was three years old.” – Cornelia Johns
  • “This is a mean world, be kind to one another” – Cornelia Johns
  • A 100 year old woman shares an inspiring wish for what she wants for the people of today’s world
  • “I wish there were more good people in the world that do what’s right” – Cornelia Johns
  • Can you imagine what the world was like in 1913?
  • We live in a spoiled world. A world of conveniences that we take for granted.
  • At the end of our lives, we don’t think about the flat tires of life, we think of the ones we love and the full life we lived.
  • Any problem in relation to one day is a big problem. Any problem in relation to eternity is no problem.
  • Rory shares the Perspective Principle of Faith (6th chapter of Take The Stairs)– our ability to have peace is directly proportionate to the term of our perspective

The Rory Vaden show is a weekly podcast that Rory hosts every Wednesday, which is regularly in the Top 25 of Business News Podcasts and has listeners from all around the world. The show shares “insights and inspiration for movers and shakers in the world of business”™. Each week Rory shares ideas on how to increase your self-discipline and make better use of your time to help you achieve your goals in life. He also interviews one very special expert guest and thought leader every week. Subscribe on iTunes and please leave a rating and review!

5 Life-Saving Lessons from a Navy Seal

American Flag

One of my favorite and most popular podcasts I’ve ever done was with Navy Seal Joe. If you haven’t listened to that episode you can do that here: Navy Seal Joe Mental Toughness Episode 57 on the Rory Vaden Show. Joe was a Navy Seal for 24 years, went on 11 deployments and 3 combat tours. He is amazing.

In honor of Independence Day and the people like Joe who have fought for our freedoms in the US, I thought I’d share my 5 favorite life-saving lessons that I’ve learned in the time Amanda and I have gotten to know Joe.

1. Favorite Vigilance Lesson: 93% of victims who allow themselves to be abducted and taken to a second location will never return. You have to make the decision now – in advance – that if you are ever in a situation where an attacker tries to take you to another location that you will fight to the death wherever it is they assault you. Being willing to die in that first encounter may be the only chance you have at saving your life.

2. Favorite Self-Defense Lesson: In a hand-to-hand combat situation the most likely damaging blow you can deliver – that will disable any size person – is to their neck. All 4 major life support systems connect and are most exposed at the neck.

3. Favorite Training Lesson: Do things the same way every time. When you practice, practice the same way again and again. You have to train your brain and muscles to automatically react because in a life and death situation you won’t have time to think; you will be relying on your programmed instincts to take over.

4. Favorite Survival Lesson: If you’re ever stranded somewhere remember “The Rule of 3.” You can survive:

a. 3 minutes without air
b. 3 hours without shelter
c. 3 days without water
d. 3 weeks without food

5. Favorite Home Defense Lesson: Keep your car keys by your bed. If an intruder ever comes into your house in the middle of the night hit the panic button on your car keys. The neighbors are much more likely to hear the honking of a car horn outside than they are to hear even your home alarm system going off.

These are just a few of the things that Amanda and I have learned from doing training with Joe and the team at The Vigilance Group. We’ve done personal 1 on 1 training days with Joe and also brought The Vigilance Group into Southwestern Consulting to provide vigilance training to our team.

The most powerful lesson of all however was this: Remember the body can take damn near anything. It’s the mind that needs conditioning. So build your mental toughness now so that you can handle any situation later.

If there are people you care about, make sure to share this article with them as it could be the thing that one-day saves their life.

Scott Halford Activate Your Brain Episode 89 on The Rory Vaden Show

Scott HalfordScott Halford, CSP, CPAE is an Emmy Award winning writer and producer, an engaging presenter and a long-time consultant to Fortune 500 executive teams. His expansive knowledge in the areas of achievement psychology, which includes brain-based behavioral science, emotional intelligence, critical thinking, and the principles of influence add richness and depth to his programs. His workshops and keynotes are filled with humor, wit and depth.

In this episode, Rory digs into behavioral neuroscience with expert achievement psychologist and award-winning writer Scott Halford. They delve into questions surrounding the brain, how much its composition dictates the direction of our lives, and what we can do to shape our brain to operate in a way that creates success.

Interview Highlights

• When we understand our biology, we are able to understand what drives our body. –@BeAShortcut

• The era of “do more with less” is gone. Doing fewer things better is what works in congruency with the makeup of the brain. –@BeAShortcut

• When you apply what you’ve learned your memory strengthens and your life becomes different. –@BeAShortcut

• We remember what we hold to be important. –@BeAShortcut

• Our brains are glad to do what we want them to do as long as we intentionally attend to the things we find important. –@BeAShortcut

• There are three parts to the brain: 1) Reptilian brain 2) Mammal brain 3) Human brain. –@BeAShortcut

• The human part of the brain this is the part of the brain that we can discipline to act in such a way to create success. –@BeAShortcut

• We must sleep well and eat well to successfully discipline our brain and achieve success. –@BeAShortcut

• We must be purposeful in our brain activity and give our brain down time throughout the day. –@BeAShortcut

• Cardiovascular activity and trying new things will keep our brain actively growing as we grow older. –@BeAShortcut

• It is important that we understand how to properly treat our brain in order to maintain a healthy flow of such chemicals. –@BeAShortcut

Look for Scott Halford’s new book: Activate Your Brain: Understanding Your Brain Can Improve Your Work and Your Life online or at your local bookstore. Make sure to check out Scott’s blog at http://completeintelligence.com/ in order to keep up with him!

The Rory Vaden show is a weekly podcast that Rory hosts every Wednesday, which is regularly in the Top 25 of Business News Podcasts and has listeners from all around the world. The show shares “insights and inspiration for movers and shakers in the world of business”™. Each week Rory shares ideas on how to increase your self-discipline and make better use of your time to help you achieve your goals in life. He also interviews one very special expert guest and thought leader every week. Subscribe on iTunes and please leave a rating and review!

Gretchen Rubin, Better Than Before: How to Change Your Habits, Episode 83 on The Rory Vaden Show

GretchenRubinGretchen Rubin is one of the most thought-provoking and influential writers on habits and happiness. Her books The Happiness Project and Happier at Home were both instant New York Times bestsellers, and The Happiness Project spent more than two years on the bestseller list, including at #1. Her books have sold more than two million copies, in 30 languages. Her new book, Better than Before, is about how we change our habits and was just released last week. Learn more at http://www.GretchenRubin.com.

Interview Highlights

• On this week’s podcast Rory chats with #1 New York Times bestselling author @GretchenRubin

@GretchenRubin and I discuss habits, happiness, and how to change your life

• #1 NYT bestselling author of The Happiness Project, @GretchenRubintalks about her new book

@GretchenRubin explains why “Rewards are dangerous when it comes to habits.”

• How to change your habits with @GretchenRubin

• Happiness issues are almost always the result of bad habits – @GretchenRubin

@GretchenRubin and I delineate the difference between simple and complex habits

• How to make and break habits – for real with @GretchenRubin

• What you are doing that is ruining your chance of good habits w/@GretchenRubin

• @GretchenRubin explodes several common misconceptions about habits…

• What you may not realize about habits and how to form them…

@GretchenRubin discusses w/ me why rewards undermine intrinsic motivation.

@GretchenRubin and I explore the difference between self-discipline, will power and habits

• What you don’t understand about habits w/ @GretchenRubin

• Listen to me  and #1 NYT bestselling author @GretchenRubin talk about habits and self-discipline

The Rory Vaden show is a weekly podcast that Rory hosts every Wednesday, which is regularly in the Top 25 of Business News Podcasts and has listeners from all around the world. The show shares “insights and inspiration for movers and shakers in the world of business”™. Each week Rory shares ideas on how to increase your self-discipline and make better use of your time to help you achieve your goals in life. He also interviews one very special expert guest and thought leader every week. Subscribe on iTunes and please leave a rating and review!

Dr. Josh Axe Health Tips for Busy Business Executives Episode 75

Dr. AxeDr. Axe is on a mission to transform the health of millions all across America. In 2008 Dr. Axe founded Exodus Health Center and it quickly grew to one of the largest wellness clinics in the United States. As a syndicated radio show host, Dr. Axe has created one of the top natural health websites in the world.  Draxe.com has over 1,000,000 monthly visitors. He has been featured on NBC and FOX and hosts a regular program on CBS Nashville. He has authored 3 books, most recently The Dr. Axe Detox.  These books combine the power of advanced nutrition with recipes, super foods and cleansing to help people reach their optimum level of health.  Learn more about Dr. Axe at DrAxe.com.

Interview Highlights

• Is 5 Hour Energy good or bad for you? @DrJoshAxe explains

@DrJoshAxe shares key tips for keeping your energy up while you’re out on the road

@DrJoshAxe and I dispel some of the most common misconceptions about “health foods”

• What your brain really needs to perform at optimum levels with @DrJoshAxe

• Why working a lot may be better for your brain than you think…@DrJoshAxe

• Splenda may be destroying your body explains @DrJoshAxe

@DrJoshAxe provides health tips for busy business executives

Other Show Highlights

• Your highest value to others is to be your highest self

• I won’t disgrace the people who have given me my opportunities

• To not do my best is to disgrace those who have given to me

• I have to use my time in a way that helps others become their highest self.

• I have to use my gifts in a way that inspire others to find their own greatness.

• I have to push myself in a way that encourages other to stretch their own limits.

• Did you do your dead level best?

• Did you leave it all out on the field?

• How long are you going to allow yourself to go for without doing your best?

• You should be able to commit to bringing what you have to the game being played. 

The Rory Vaden show is a weekly podcast that Rory hosts every Wednesday, which is regularly in the Top 25 of Business News Podcasts and has listeners from all around the world. The show shares “insights and inspiration for movers and shakers in the world of business”™. Each week Rory shares ideas on how to increase your self-discipline and make better use of your time to help you achieve your goals in life. He also interviews one very special expert guest and thought leader every week. Subscribe on iTunes and please leave a rating and review!