You see it happen on TV – people literally losing hundreds of pounds and becoming healthier and happier. How are they able to do it when most people struggle to lose just ten or twenty pounds?


Big weight loss means changes that stick for more than a few weeks. Moving more and eating less are necessary, but you need more. Here are the top 5 requirements to lose significant weight and keep it off, according to Dr. Holly Wyatt, medical director of the Anxchutz Health and Wellness Center in Colorado.

1. Get comfortable being uncomfortable.
Transforming your life requires stepping out of your comfort zone. Being comfortable and doing the behaviors you do right now got you to the weight and place you are now. If you aren’t happy with that place, you need to prepare yourself for true change — and this means being willing to embrace feeling uncomfortable.
No real transformation happens inside your comfort zone.

2. Get your mind right.
Eating right and exercise are critical pieces to any physical transformation, but a mental transformation is just as important. People who succeed develop an optimistic or positive attitude about their new life. They expect success; they believe they can and will succeed. They concentrate on what they get to do in their new life, NOT what they can’t do. They savor positive moments, and enjoy the journey!

3. Figure out your deeper ‘Why?’
True transformation requires powerful motivation. This motivation comes from linking your new lifestyle to the things you most want to accomplish. Look a little deeper and consider your purpose in life. Is it to run your own company, keep up with your children, help the underserved or be a better spouse? Identifying how your new lifestyle will help you achieve these things is what will get you up at 5 a.m. or allow you to pass up your favorite dessert when necessary. Linking your new lifestyle to your passions makes a transformation permanent, not temporary. Successful transformers spend time peeling back the layers and determining why they really want to lose weight, to better understand who they really are inside!

4. Be the hero in your own movie.
Only you have the power to change you. One of the most important steps in any transformation is deciding to stop playing the victim role. Realizing you have the power to write your story is critical to achieving true transformation. Things do not happen TO you anymore; YOU create opportunities and direct your new life. You are empowered to choose what you will do and how you will react.

5. Pay it forward.
Successful transformers appreciate what they have been given and how their lives have changed for the better. They want to help others change their life and experience the power of transformation, and by doing this, they help themselves. It’s contagious!


The thought of Monday morning generally does not bring about a “warm and fuzzy” feeling for most people. In fact, there are quite a few interesting stats about Mondays, not the least of which is that there is a 33% higher risk of having a heart attack on a Monday than on any other day. Researchers believe that this is likely because of the stress of starting the work week!


Here is a simple suggestion that will not only help you avoid the Monday Morning Heart Attack, but will help you look forward to Mondays – and enjoy them thoroughly!

It all begins on Sunday. At some point on Sunday there comes the realization that “tomorrow is Monday”. Along comes that sinking feeling, anxiety, perhaps even dread. That is the precise moment to do a quick relaxation exercise.

THE MONDAY MORNING MANTRA: Take one to two minutes to do a Relaxation Exercise (see below) directly on the heels of having a “Monday Morning’s Coming” Anxiety attack. The “mantra” of relaxation in response to panicking about the approaching work week transforms your emotional response from one of dread and impending doom to one of hope, possibility and peace.

Why? Well, if you start to make a habit of physically and mentally relaxing when moments of anxiety come upon you, your body and mind will begin to look at anxiety as a reminder to relax, rather than as a catalyst that accelerates and heightens your anxiety. Over time, you will automatically relax instead of tensing up when a stressful thought occurs to you, or if you are faced with a stressful situation. This opens you up to all of the possibilites available to you, and time and again you will find yourself able to take stressful situations and turn them to your advantage.

And as for that heart attack? Well, you can see how changing your emotional response to stress will also change your physical response to stress. And this will impact more than your ability to survive Mondays without a trip to the hospital – you will find your entire life, all aspects of it, transforming in a positive manner.

So, I’m going to give you two easy Relaxation Exercises that you can easily do. For the first I will provide you written instructions. The second is a visual guided imagery video that you can find below. If you are out and about, just use the first exercise. If you are close to a computer, you may want to come back for the video. And don’t just do it when you’re stressed. Practice relaxation three or four times a day, every day. After a month or so, relaxing in response to stress becomes a habit!

Exercise 1 – Yoga Breathing #9.

This is a simple breathing exercise that induces relaxation quickly.

1. Breathe in for a count of four. If you can, use your heartbeat for each count.
2. Hold your breath for a count of four.
3. Exhale for a count of eight.
4. Repeat for one to two minutes.

Exercise 2 – Imagery for Relaxation MindMovie.

You will also experience a general improvement in mental and physical health from regularly practicing relaxation. And it does not take entering a deep, mystical trance to get this effect! Follow the simple techniques above and if you have the MindBodySeries Anxiety Relief Series, there are excellent programs included in the Series that will “do the work for you” in the sense that you are guided every step of the way to ensure that you are gaining maximum benefit.

Life is complicated, and we tend to over-complicate it. Stress is a natural by-product of being engaged in a world that is challenging and sometimes even dangerous. Stress is good – it tells us to take notice. Unfortunately, it also limits us to fight, flight or freeze – which is not always an optimal set of choices for the complex world we live in. Learning to relax – clinically relax – is a tool that leverages stressful situations to your advantage. So, not only can we avoid the heart attack, we can turn Monday into a day of marvel and opportunity!


Almost everyone I speak to struggles with either getting to sleep, staying asleep or how long they are able to sleep.

We can solve these issues! I promise you – if you are someone who considers themselves a poor sleeper, imagine yourself a year from now, looking back at this moment, and realizing that by following some simple steps I’m about to give you, you became a GREAT SLEEPER!


The first thing to keep in mind is that the most effective sleep is based on a routine. The body needs an average of 8 hours of restoration and is trained to coincide with the sun (until electricity came along). I recommend the following;

1. Turn off all eletrical stimulation (lights, television, irons, etc. Turn back the years and create a “natural flow” to sleep.
2. Do a meditation for twenty minutes to limit worrying and regrets of the day.
3. Do something pleasant for yourself, such as a warm bath, a sip of wine or lemon water.
4. If you have it, use the MindBodySeries Sleep MP3 to guide you into sleep using imagery
5. Remember to complete tasks early in the morning if required. Completing your obligations as efficiently as possible eliminates stress and anxiety – which interfere with sound sleep.

Try and maintain the routine every night. This will train your brain to sleep.

Dr. Lawlis


Just when you thought it was safe to drink out of your plastic water bottle again …

BPA has now been linked to children’s obesity. Previous studies showed the connection between BPA and adult obesity.

And I understand that BPA can interefere with metabolism, and I am well versed on the relationship between metabolism and weight.

But you can’t begin to convince me that BPA alone is to blame for obesity. Unless you are eating the bottles along with their contents, it would seem to reason that the issue is not just the chemical – it is too much food.

So although I tip my hat to scientists who look to connect the dots between modern chemistry and modern problems, I have to say that the majority of these studies, although scientifically sound, fly in the face of common sense.

If you are are overweight, you likely eat too much of the wrong foods and do not exercise enough. If you are a child who is overweight, it is likely that your parents have bad nutritional habits that they pass along to you. BPA could be a handicap to your metabolism – and it likely is – I’ll take the scientists word on that. But it is not the sole cause of obesity.

So eliminate or at least minimize your children’s exposure to BPA – that makes sense. They are growing and any regular exposure to any chemical is likely to have an effect – good or bad. The following article does a good job explaining the details.

Chemical BPA linked to children's obesity

My parting thought – although it is always wise to exercise caution, it is not always clear when it is necessary and when we have fallen for the hype. I’m a big believer in the cumulative effect of our habitual actions, so once again I believe moderation wins the day.


Here’s a shocker. Too much of something is bad for you.

Does anyone else out there get a little frustrated with hearing the obvious – over and over and over? Is there any true efficacy in repeating the same messages ad infinitum? Hasn’t there been some pretty solid research that shows that the more we hear a message the more we tune it out?


Too much salt is bad for kids.

That begs for a question to be asked … are there parents out there who really don’t get the basics about nutrition? And the answer is a resounding “yes”.

Here’s politically incorrect for you. I watched an obese mother walk her obese 4 or 5 year old into a donut shop. Come on. Seriously, if the constant messaging about the value of good nutrition doesn’t stick to the extent it obviously hasn’t then it is simply a waste of time and breath.

Here’s the problem. People love eating because it makes them feel good in an otherwise over-stressed, over-committed and overwhelming world! We use it as a drug. The sugar, the salt, the feeling of being full. This is all instant gratification behaviour. You aren’t going to get a drug addict to stop by telling him that his drugs are bad for him. That has never worked. It’s not going to work for food either.

I wish I could present a solution, rather than add to the background noise. It’s possible that there could be a pill someday that causes people to eat less and crave healthier foods.

Which leads me to ask if there perhaps is a “magic pill”. Well, it turns out there may be, but although it takes about as long to do as pouring a glass of water, popping a pill and downing the water, it does not come in a bottle. MyMobileMinute is a 90 second workout that boosts metabolism, suppresses appetite (naturally) and causes cravings for healthier food. Developed by Dr. Frank Lawlis and fitness guru Michael Carson, it really is the first practical approach to long term good health that we have seen to date. It is convenient, it does not drain hours out of your day, and you can do it anywhere.

So, maybe instead of worrying about salt, let’s figure out ways to create sustainable healthy habits. Let’s face it – too much water can kill you, so obviously too much salt can.


Health.com ran a great article on the “27 Mistakes Healthy People Make”.

It is a great read, I’ve included the link below and highly recommend it.

But I like short and sweet, and I like a “doable” number of adjustments … 27 would be far too many for a person like me to stick with longterm.


So here’s my THREE.

Don’t Obsess Over The Details!

Dr. Rogg says. “When you focus on keeping healthy as an endpoint, as opposed to a healthy lifestyle, you may tend to sort of miss the whole picture.”

Maintiaining an optimal state of physical condition can be done without obsessing over calories and exercising for hours on end. There are new methods now that make use of physiological and psychological “tricks” to maintain optimal physical conditioning by using our built-in primal metabolic response. Programs such as MyMobileMinute, developed by fitness expert Michael Carson and sports and imagery psychologist Dr. Frank Lawlis, take very little time to do, and require very little effort. This makes “keeping healthy” an easily accopmlished task, and that naturally and easily conforms to your current lifestyle, rather than forcing you to adopt the lifestyle of an athlete overnight!

Healthy Packaging Equals Healthy Foods

Low in one thing doesn’t mean low in other things. My favorite are “healthy” snacks. I don’t care what they’re made out of, they are ultimate going to be carbs and fat to your body. That means they are sources of energy. Depending upon what you do, you simply don’t need – and can’t use – this extra energy. So it is stored as fat. But it’s “healthy” fat, so you’re ok …

Drinking Calorie-Free Soda

They’re free of calories, but bad for you.

I’ve read a lot of studies – from mice with high blood-sugar levels, to older people with faster expanding waistlines … to the studies that show that carbonation alone is bad for your health.