Weight Loss Secrets or not

Since I have been losing weight, I have been asked about my 'secret'.  Really, I don't have one. Once I exited the hospital after COVID almost took my life, I became an insulin-dependent diabetic. Daily injections were the norm until my doctor told me he wanted me to try a new medication which is a weekly injection.  He said it was Monjaro. I was in total agreement with anything that allowed me to not inject myself daily. There were side effects including loss of appetite, which certainly has helped but it is not the only reason I have lost over 75 pounds in the past year. The secret is in calories and exercise. 

Energy balance is at the heart of weight management. The concept is simple: the calories we consume (calories in) should match or be less than the calories we burn through physical activity and your body's metabolic processes (calories out). Calories in + Calories out = weight gain or loss. Understanding this balance is crucial in achieving your weight loss goals.

To shed excess pounds, it's essential to maintain a calorie deficit. This means consuming fewer calories than your body needs for daily activities and basic functions. When your calorie intake is less than your calorie expenditure, your body turns to stored fat for energy, resulting in weight loss. It takes roughly 3500 calories to make a pound so do the math.  A calorie deficit of 500 calories a day will mean a loss of 1 pound a week or a significant 52 pounds in a year. For me, I added daily workouts.  I run a minimum of 2 miles a day and have been going non-stop all year. Recently, I have been jogging 3 miles a day which keeps me in a caloric deficit.  

No doubt, willpower comes into play.  The easy part for me is that I am a diabetic. I can't have sugar, and carbs in excess are not good either.  I limit myself to proteins and fats, which is another good choice that was forced upon me. Needless to say, successfully navigating your weight loss journey hinges on understanding your daily caloric needs, achieving the optimal balance of calories in and calories out, and the significance of meal timing and frequency. My book on all this is about finished where I discuss all of these points. Stay tuned.

Until next time...

Building a Team

Teamwork is the most important thing we can build in an organization. While leadership plays a pivotal role in guiding an organization, it is the collective efforts of a well-built team that truly can propel organizations to new heights. When a leader focuses on building a team, they prioritize bringing together individuals with complementary skills, expertise, and personalities. Through effective team building, leaders ensure that each member's strengths align and complement the weaknesses of others, thereby creating synergy. Synergy is the phenomenon where the combined efforts of a team result in an outcome greater than the sum of individual contributions. This synergy leads to increased innovation, problem-solving capabilities, and productivity within the organization.

Teamwork fosters an environment that encourages diverse perspectives, ideas, and solutions. By incorporating different viewpoints, team members can generate a wider range of ideas and innovative solutions to complex challenges. Collaborative brainstorming sessions and open discussions enable teams to tap into the collective knowledge and creativity of their members, which can lead to breakthrough innovations and novel approaches. This collaborative environment nurtures a culture of continuous learning and improvement, driving the organization toward success. 

An effective team allows for the distribution of responsibilities and workload among its members. When tasks are shared, individuals can focus on their areas of expertise, leading to higher-quality outputs. Additionally, shared responsibilities foster a sense of ownership and accountability within the team. Team members feel motivated to perform at their best and meet or exceed the expectations set for them. This shared sense of responsibility promotes a positive work culture and increases the overall efficiency of the organization.

The bottom line is together we all succeed, divided we fail. It's good food for thought.

Until next time...

If Nothing Changes, Nothing Changes

Change, a fundamental force that shapes our lives and societies, has been a subject of contemplation and action since the dawn of time. I'm sure Caveman was disrupted when a tribesman suggested another way to forage. No doubt, it has been disruptive from the beginning. Change is a dynamic phenomenon that propels us forward, yet its implications extend far beyond its surface. As an educator, entrusted with the responsibility of helping to steer the course of our educational institutions, I stand firm in the belief that change, if harnessed purposefully, can be a catalyst for growth and progress. However, let us remember the adage: "If nothing changes, nothing changes," and heed the wisdom that cautions us against changing for change's sake.

The very notion of change inherently suggests a departure from the status quo, a departure that seeks to improve, refine, and adapt to the evolving landscapes of knowledge, technology, and societal dynamics. It is a reflection of our innate human capacity to envision a better future and take action to bring that vision to life. However, the pursuit of change requires a thoughtful approach, one that is grounded in intention, strategy, and a clear understanding of the underlying motivations.

Change for the sake of change is a perilous endeavor, akin to a ship setting sail without a destination. It may lead us astray, leaving us disoriented and uncertain of our purpose. Therefore, as we traverse the uncharted waters of transformation, it is imperative that we do so with a steadfast commitment to purpose. This commitment compels us to analyze the present state of affairs, identify areas of improvement, and craft a vision that is rooted in our core values and educational mission.

Until next time...

Wake-Up Call

Imagine a moment in your life that stopped you in your tracks, a moment that served as a jolting wake-up call, prompting you to reassess your path and inspire a profound change. These pivotal moments often come unexpectedly, catching us off guard, and altering the course of our lives. These moments usually serve to make lasting changes in our lives.  With weight loss, however, we struggle. It takes time and consistency to gain weight and it takes even more time and consistency to lose it. When we all take the opportunity to view before and after pictures of ourselves in either state, the moment catches us. Though it may not inspire a change, it does make a profound impact.  I know, because I have seen the images of myself, and choose to forget them.  I ask myself: How did I let myself get away like that?  That is the same question many people ask daily. The journey is not easy but it does lead to a healthier more vibrant life. As I can attest, excess weight can be an all-encompassing burden, affecting not only our physical health but our emotional well-being as well. It's more than just a number on the scale; it can lead to diminished self-esteem, strained relationships, and a life overshadowed by health challenges.  In my case it was high blood pressure and insulin dependent Type 2 Diabetes. I would tell myself that I was going to get fit, then something would get in the way and I would forget. It is an emotional toll and physically exhausting, reinforcing the notion that the journey to weight loss is more than skin deep.

I am currently just finishing my new book Reclaiming Health.  I wanted to give reader a story of not only how I gained but most importantly, how I lost 75 Pounds in less than a year. I will give only a sneak peek into the secret: consistency. 

Until next time...

Self Reflection

Currently, I am just putting the finishing touches on a book about mentoring.  The title is Impact Mentoring: 200 Ways to Make an Impact as a Mentor and Colleague.  It is a collection of tips and strategies that I have picked up throughout my career.  Some of the information I touch on in this personal blog of reflections.  In this entry, I am going to discuss one of the principles that shine throughout the book: the power of self-reflection.  One of the most profound responsibilities a mentor can have is to guide mentees in thinking critically about their actions and decisions. This, of course, can be said about anyone in a leadership capacity as well.  The difference is in the trusting conversation. Once advice has been delivered, the mentee is on their own to take action.  Their own self-reflection on the action is where the learning takes place. Self-reflection is not merely a mirror into one's past; it's a compass to a brighter future. The act of self-reflection is akin to looking into a mirror, but instead of seeing one's physical image, it's an opportunity to examine one's thoughts, emotions, and actions. It's a process that allows individuals to pause, ponder, and learn from their experiences. In essence, self-reflection is a journey of self-discovery and personal growth. Encouraging self-reflection nurtures the development of critical thinking skills and the ability to make informed decisions. As mentor and mentee engage in discussions that prompt self-reflection, mentees learn to analyze their experiences, evaluate the consequences of their actions, and consider alternative approaches. This interaction is an important part of the mentoring relationship.  Helping people to do better by being better.  It's not as simple as it is stated.

Until next time...

Thanksgiving Musings

As the leaves turn from vibrant hues to a crunchy carpet beneath our feet, the air grows crisp and filled with the tantalizing aroma of pumpkin pie, and the festive spirit of Thanksgiving begins to permeate our lives. This joyous occasion, marked by family gatherings, culinary delights, and a whole lot of gratitude, is a time to reflect on the blessings we hold dear and celebrate the simple pleasures of life. But before we get lost in the whirlwind of turkey prep, mashed potato debates, or what type of pie is the best, let's take a moment to lighten the mood with some musings about the day. 

This year, I plan on waking early to tackle my own personal 10k- Turkey Trot.  I know later in the day I will be indulging in the culinary masterpieces of the season, so I am going to start the day with a bit of physical activity. If you don’t want to go it alone, there are plenty of community-organized races in local towns and they are all classified as a Turkey Trot. Once the Turkey Trot is over, it is time to visit with family and friends. Enter the mashed potato debate. Should they be smooth and creamy, or should they retain their rustic charm with a few lumps?  Should they have the skins or be peeled?  Butter only or add sour cream.  Every time I think I have heard all the different recipes, I hear another that I want to try. However, don’t even get me started on the stuffing, because both end up on my Thanksgiving table.  In my house, it doesn’t have to be one or the other. 

After a hearty Thanksgiving meal, the inevitable food coma sets in. This blissful state of post-feast relaxation is a hallmark of the holiday, a time when we succumb to the comforting drowsiness induced by our overindulgence. This is when the blessing of coffee is needed.  Not just any coffee, but the bitter black goodness that sticks to your insides. I know, I know, not everyone likes their coffee this way.  So I do leave a coffee bar of select sweeteners and flavored creams for the guests. 

The most important component of the Thanksgiving holiday is partaking in moderation. There is nothing worse than the sense of guilt over our culinary indulgences. But instead of wallowing in self-pity, let's use this as an opportunity to reaffirm our commitment to a healthy lifestyle. Give yourself a break and enjoy the feast just add a vow to kickstart your fitness routine and banish those lingering guilt pangs. Remember, Thanksgiving is a time for joy, gratitude, and togetherness. So let's embrace the festivities, indulge in the culinary delights, and cherish the memories we create with loved ones. Just don't forget to add a dash of lightheartedness to the mix, because laughter and joy are the perfect spices for any Thanksgiving feast.

Until next time…

Reclaiming Health

I am in the editing phase of my new book titled Reclaiming Health.  I find the process to be cathartic because the words on the page allow me to purge my thoughts and emotions. With weight gain and weight loss, there is no shortage of emotions.  The great part of the whole process is the emotion.  Emotion is inspiring.

However, before anyone can effectively inspire and support others on their weight loss journey, it's essential to take a moment to reflect on the transformational impact of your own experience.  For me, the journey has been a profound shift, not just in my physical well-being, but in my sense of self, my confidence, and my outlook on life. I truly have reclaimed my health. 

For those of you on a weight loss journey, think back to where you started, the doubts, the challenges, and the small victories that accumulated into a remarkable transformation. Remember how you felt when you realized you could achieve your goals, break down barriers, and emerge stronger and healthier. These memories are your source of inspiration and motivation. They remind you of the incredible potential that resides within each of us.

For me, I have a desire to pay it forward and to inspire change in others. I found that as I lost weight, others around me became supportive. Everyone understands the difficulty of losing weight.  My desire to inspire often stems from the profound realization that my own journey was made possible through the support and encouragement of others. Someone, somewhere, played a role in motivating me, whether it was a friend, a family member, or perhaps even a book or a community that shared my challenges or experiences. This support gave me the strength to persevere, and I have the opportunity to become that source of strength for others. Pay it forward.

Helping others achieve their weight loss goals becomes a natural extension of my journey.  I wrote the book Reclaiming Health to show people how I did it. It's a way to give back, to share the wisdom and knowledge I gained along the way.  Maybe I can be the one to empower someone else to transform their life. As I do, I will reinforce my commitment to maintaining my own healthier lifestyle. It becomes a continuous cycle of positive change. For that, count me in.

Until next time...