Monthly Archives

September 2018

1,2, skip a few, 99, 100

By | Lifestyle, Men's Health, Uncategorized | No Comments

I’m going to be upfront with you, counting calories is a pain in the neck.

So why am I writing a blog about counting calories?  Why am I spending the next 30 days counting my own calories?

Simply, because it works.

Whether you are trying to lose 10 pounds or gain 15, the formulas are always the same.

Calories consumed < Calories burned = Weight loss

Calories consumed > Calories burned = Weight gain

This is where the counting comes in. When you take the time each day to track the calories you consume and burn off, you are able to make a significant impact on your weight!

Here are 5 lessons that I have learned from my calorie counting experience:

  1. Pick a fixed period of time for your calorie counting.  It’s a lot of work! Don’t try to do it indefinitely. I have found easiest to commit to a 30-day or 45-day chunk of time.
  2. Don’t try to make to drastic of a change.  Half a pound to one pound per week is sustainable. Any more than that, and your willpower reserve will get deleted over time and the gains you have made will creep away.
  3. No need to reinvent the wheel. Use an app!
    1. Lose It (the app I am currently using)
    2. My Fitness Pal
    3. iOS or Android standard fitness app
  4. Scales and Measuring cups make life a bunch easier. Being able to quickly know how much of a specific food item you are consuming.
  5. Be okay with “close enough”. You don’t need to get to the exact calorie.  What you want is a general idea if your week is headed in the right direction.

There you have it. Go ahead, give it a shot.  

Give yourself another tool as you continue your journey to become the best version of YOU.

How Healthy Are Your Networks?

By | Lifestyle, Men's Health | 4 Comments


Most of us think about our social media networks or a professional network that we meet with once a month or once a quarter.

How many networks are you a part of?

How much time each week do you spend contributing to and leaning on those networks?

This morning I listened to a fantastic interview on the “How To Be Awesome At Your Job” podcast of Dr. Glenna Crooks of The Network Sage.

Keeping Your Networks in Good Working Order with Glenna Crooks

Dr. Crooks laid out the 8 networks that we are a part of.  She went on to describe how these networks are helpful to us, how they are the “pit crew” that helps us run the race of life, to borrow from Robert Downey Jr.

Just like a racecar would have a difficult time finishing a race well with an underperforming pit crew, we too will have a difficult time in life if our pit crew, our networks, aren’t performing the way they should be.

This also means that we are part of other peoples’ networks and are on their pit crews. Weighty stuff.

I got to thinking about the connections this has with the minimalist movement and its push for quality over quantity.  To own little, but own it well.

Rather than having huge, unwieldy networks of people that you never have enough time to catch up with, do the hard work of paring down your connections.

Build networks with intentionality.

Networks that you can consistently lean on for support in the ups and downs of life.

Networks that let you pour into others the same way they pour into you.