Tag: physical activity

Closing the Gap

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Have you been a couch potato for too long? Do you want to finally do something about it? If so— kudos to you!  One of the first things you should do is set specific health goals so that you have a depiction of where you currently are (point A) and where you wish to be (point B). Moreover, it may turn out that the gap between A and B is substantial, and consequently, many changes are required in order to close this gap.

Some people in this situation may be able to successfully make significant life changes in a short time to bring them closer to attaining their goals. However, this may prove too difficult for most people, and attempting to make extensive changes quickly can easily be a set-up for failure. I submit that making gradual and progressive small changes over time is a much better way to achieve big goals and close the gap. In short, for most people, baby steps are the way to go.

I wonder how many people reading this have a treadmill that now serves as a wardrobe. You purchased the treadmill with a strong desire to exercise and become healthier, which you did at the outset. However, over time, your commitment to becoming physically fit began to wane, and the treadmill began collecting dust. Not too long afterward, it began collecting piles of clothes. It is now difficult to even recognize it as a treadmill.

What can you do? The answer is to take baby steps. If you resolve to exercise consistently, make gradual changes. Start by removing a few articles of clothing each day over the course of a week. Now take a look at it—you actually have a treadmill again. Next, use it to take a five-minute walk. Over the following weeks, take longer walks and then short jogs. Then, begin to take longer runs on your brand-new closet-turned-exercise machine. You’ll feel great, have a lot of fun, and will be doing magnificent things for your health. 

In most instances, consistent and progressive baby steps are the best way to close the gap and accomplish big goals.

Thank you for taking the time to read this post. I hope that you have enjoyed it and found it informative. Please feel free to share it with anyone you think may benefit.

Revel in the Journey

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In recent posts, I’ve written a lot about goals and mentioned how having positive and worthwhile objectives is fantastic. Moreover, while striving for and achieving milestones is euphoric, something else should be recognized and appreciated—the process.


Your journey toward your goal should be an enjoyable one. If you have an exercise goal and have committed to activities such as walking, running, biking, or swimming—love the feelings. Enjoy the feeling of your heart racing, of breaking a sweat, of the burn in your pumping muscles, and of that “runners high.” It truly is exhilarating. Although I work hard during an intense exercise session, I feel invigorated and focused. Even a leisurely walk with my dogs provides me with feelings of well-being and clarity. 


If you want to genuinely live a healthy life and have a goal of eating well in addition to being physically active, then eat healthy foods that you enjoy. Fill your plate with colors and flavors that make your mouth water. There are countless ways to prepare vegetables, fruits, legumes, and whole grains into delectable meals. Eating fruits ȧ la carte is also a wonderful experience. I often bite into a juicy apple or pop some grapes into my mouth and relish a sweet and savory moment. There’s nothing quite like eating foods appreciated by both your taste buds as well as the rest of you. 


Revel in the incredible and healthful experiences that you create for yourself.


Thank you for taking the time to read this post. I hope you have enjoyed it. If you know of anyone who might benefit, please feel free to share it.

Visualize It

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My wife Mayra always loved to exercise and keep fit. However, many years ago, she lost her motivation and stopped exercising. Moreover, although she was upset about it, she just couldn’t seem to get started again. I had been trying to figure out ways to help her, and I came up with the idea of creating an exercise calendar.

I purchased a twelve-month schedule book, and I drew up a grading scale on the last page. On this page, I had written things such as:

“5 workouts a month: You’re on the right track. Keep Going!”

“8 workouts a month: You’re building momentum!”

“12 workouts a month: Outstanding!”

“15 workouts a month: You’re on Fire!”

Mayra began to use this calendar and started to exercise again. Each day she worked out, she would draw an “X” on the corresponding date in the calendar.  It wasn’t long before she broke free from her inertia, built momentum, and was back in the swing of things and feeling fantastic.

This story illustrates two ideas. First, if you have a goal, having a written record of your progress is a good idea. Second, having a visual representation of this progress can serve as a phenomenal motivator that will help propel you toward your goals and dreams.

Thank you for taking the time to read this post. I hope you found it enjoyable and helpful. If you have and know of anyone else who may benefit from it, please feel free to share it.

Health Habits

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Is there any health behavior that you have ever considered changing? 

Perhaps you have been thinking about your diet or the amount of physical activity you give yourself.

Have you ever felt that your current health habits may not be the best for you, but you never really have “gotten around to” changing things? 

Just a question to reflect upon. Believe me; I understand how busy we can be and how often life can get in the way of, well, life.  

When you are ready, remember that it doesn’t have to take drastic changes. Simply making one slight adjustment a few times a week and then building upon that can have tremendous positive effects over time. For example, add a single serving of fresh fruit to your day three times each week for two weeks. Or perhaps replace your afternoon candy bar with an apple three times a week and slowly increase over time. 

When you are ready, give it a try.

Let me know how it goes for you.