The Domino Effect


We all know that the choices we make every day affect our ultimate outcomes in life, but have you ever stopped to think about how one decision leads to the next?

Take for example your first decision of the day, When the alarm goes off, you can choose to get up or to get back in bed. You can choose to go for a morning walk or sit around and do nothing. You can choose to review your major life goals or just read the headlines,

time to change

The rest of your decisions are no different. You can choose to pack a cooler full of healthy meals and snacks or take your chances at the vending machine or the drive through. You can take a change of clothes and prepare to hit the gym after work or you can come home and hit the couch in front of the T.V.


The fact is that no decision occurs in isolation. Habits build on one another to shape our character and our destiny in life. The good news is that you can start winning today! I challenge you this week to decide on your major health goal and a realistic deadline for completion. Maybe you would like to drop 20-30 lbs. by summer. That is definitely achievable. Maybe you would like to run a 5K or 10k. It can be done. It is simply a matter of choice.


Next, choose 3-5 things you can do each day to help you achieve those goals. Just write them down and check them off at the end of the day. Imagine them as a row of dominoes falling down as you complete each one. It sounds simple, but this one exercise could change your whole life!


Of course, I will be here to guide you through the process. This website is an excellent source of information on proper exercise, nutrition and the mindset to succeed. Each week, I share the strategies I have used to lose 80 lbs. and maintain my healthy new weight and lifestyle. If you are not already a subscriber, sign up today. This may just be the first good decision you need to make in order to start your own domino effect!

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I am also teaching in person each week based on the nine Success Strategies from my personal coaching system. Every Saturday morning at 10:00 a.m. I share my “Technique of the Week.” These are the same methods I used to win and they are available for free (along with weekly weigh-ins, body composition testing and goal tracking assistance). If you are in the Atlanta area, stop by for a free class! Just click on this link for more information on how to JOIN A CLASS.

The Keys To Incredible Health!


I would like to take this opportunity to thank all my readers for subscribing to this blog! It is my pleasure to continue providing this information as a free service on a weekly basis to anyone who is interested in achieving and sustaining a healthy body weight and exercise program.

My purpose in passing along this information is simply to share the tips and strategies that will help you achieve your absolute best! Since I have lost almost 80 lbs and maintained my new healthy weight for several years, I can tell you what works and what doesn’t from my own experience.

I have read every book and article out there, and tried every nutritional product and gadget on the market and I have come to the conclusion that the battle is 90% mental and only 10% physical.

I spent years studying exercise science, nutrition and the psychology behind real life change. I realize the average reader may not be excited to hear that L-Glutamine supplementation helps rebuild enterocytes or that there is a link between staggered-set training and fast-twitch muscle fiber hypertrophy, for example.

It’s like the difference between being an automotive engineer and knowing how to drive a car. When you want to go somewhere, you just need to know the basics: how to start, how to stop and how to steer. In short, you just need someone to hand you the keys!

So, that’s why I am making a real effort to share only those strategies that will make a real difference in the way you look and feel. I am scaling it down to things that you can take action on. I am in effect, handing you the keys to effective exercise and nutrition.

The training method I created uses only short periods of maximum intensity effort in each workout to create awesome results! Click here to see an overview of my ENVISION 180 WORKOUT plan. (There is even a short video that shows you how to put it all together.)

My nutritional method relies on a few minutes of planning ahead, and a minute or two each day or week to change your behavior in order to override the pattern of emotional eating or overeating you may have become accustomed to. Check out my LEAN AND CLEAN MEAL PLAN to get an idea of how to eat to fuel your workouts so you lose fat and gain muscle!

If the information you have received on this site has helped you in any way, pass it on! If you are not a current subscriber, you can join the revolution and subscribe by e-mail or on my Facebook fan page. If you are in the Atlanta area please stop by for a free class every Saturday at 10:00. Click here for details on our FREE CLASSES.

2015 is already shaping up to be an exciting year! I am doing things I once only dreamed of. Clients I have worked with over the past year are already losing weight, feeling and looking better. Great things are just up ahead. (I don’t want to spoil it, but let’s just say it involves taking my writing to the next level.)

Until next time, Stay Strong and Live with Faith!


New Year, New You!

Without a doubt, the beginning of a new year is the most popular time for setting goals or making “resolutions”. Lots of people think of this as a time to start over; to make a clean break with the bad habits of the past and head in an entirely new direction.

The trouble most people run into however, is that they try to change everything all at once. In my experience, a better strategy is to identify only those key behaviors that will lead to success in a select few, yet vitally important areas.

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Fitness and weight loss goals are definitely some of the more popular resolutions that people make, the problem is that we usually don’t have a plan in place to follow through on the new behaviors that can lead to sustained progress past the end of January. That is where I can help.


If you have read my success story you know that I was once overweight and out of shape. I spent some time deciding on my goals and then created a plan to accomplish those goals that were important to me. It was hard work but definitely worth it. So far I have lost over 75 lbs and continue to get great results. As you can see from my before and after pics, I have a whole new outlook on life! This is what is guiding my life’s ambition of helping other people make healthy changes and transform their lives.


When it comes to achieving and maintaining a healthy weight, there are only a select few strategies that I would consider absolutely essential. They are:

  • Identify Your “Why”
  • Be Specific With your Goals
  • Engage in Regular Exercise
  • Plan Your Meals
  • Get Rid of Temptations
  • Drink Water
  • Gather Support
  • Chart Your Progress
  • Take Time Off

Over the next few weeks, I’ll be going into a little more detail about each of these components of a successful (and sustainable) weight loss plan. These are the exact tips and techniques I used to transform my body and life. If you live in the Atlanta area you can come in for a free class any Saturday morning at 10:00.

Click on this link for more information.

Until next time, best of health and success in 2015!


Training Tips: Progress and Success



The gyms are always crowded around New Year’s, but when you check back in after a few weeks everyone seems to have lost their resolve. After all, it’s not that hard for people to start an exercise program. It does seem to be extremely difficult for most people to continue exercising.

According to the Centers for Disease Control and Prevention (CDC) Only 20 percent of Americans get the recommended amount of exercise every week. The question is, “Why?”

When people ask me how I have lost more than 75 lbs and what type of exercise I do, I tell them that I just stop at the gym after work and do a 30-45 minute workout. Most people seem shocked to learn that you can make this kind of progress with such a small investment of time. The truth is that you don’t have to rearrange your life to get in shape, you just have to be focused.

The first part of my workout is weight training. This takes about 20 minutes or so. I pick two large muscle groups per session, say chest and back for example, and for each of those two groups I perform 6 sets of weight training exercise ranging from 16-4 reps on the heaviest. Then I move on to cardio. I do my “running” on an elliptical trainer due to tendonitis in my right heel. I am living proof that anyone can overcome obstacles to regular exercise.

Studies conducted back in the 1980s found that only 50 percent of people who started exercising continued to do so for an extended period of time — and those results are still true to this day, Even the most motivated people tend to drop their exercise routine within a few short months.

To avoid being one of those statistics, I suggest that you set measurable short-term goals instead of long-term goals. You may want to lose 1 pound in the next week, for example, If you remain focused and committed, this could result in a loss of 50 pounds in a year.To avoid disappointment, you may want to wait 2-3 weeks before your first progress check, since it may take that long for your body to begin adapting to new a new exercise and diet program. When you check in after 3 weeks or so and discover that you have dropped 3-6 lbs. this will motivate you because you know that the habits that got you there are simple and repeatable. Remember, success builds on success.

Without goals, you might get a few weeks in and see that you still have a lot of weight to lose and give up. But, with short-term objectives, you will be able to reach attainable (and more importantly) sustainable benchmarks, which will keep you motivated to keep on going! Don’t forget about the free classes that are going on at Pro Health in McDonough. This is an ongoing weight loss information and support group. We even offer free  goal tracking, including weight and body composition analysis. Best of all it’s absolutely free! For more information click on this link:

Join A Class


More Success Strategies

In my experience, there are only a few principles you really need to follow in order to get great results in the area of weight loss and fitness. With that in mind, here are some of the top strategies to improve in the year ahead. Continue reading