5 steps to losing weight this year...

1. Is your Mind Right ?

Or is it full of excuses? Your metabolism is not shot. Too old? No Time? Listen, change won't happen unless you want it to. Own your goal. Is it on paper? Do you see that paper every day? Goals with out plans are just daydreams. You have to plan your dreams for them to become reality.

2. Know your "Why"

When I was a paramedic, if I was dealing with a life-threatening injury/illness, I would tape a picture of my patient's kids to the ceiling of my ambulance, so as they were laying on their back, fighting for their lives they knew what they were fighting for. So, what is the difference between fight for your life and fighting for your health?

Need more inspiration? Watch Team Holt, a father and a son, who runs/bikes/and swims triathlons with his son (who suffers from cerebral palsy) tied to his back...


3. Know your kitchen

If you want your abs, you have to get your diet right. Point blank. No way around it. Studies show low carb diets lose more than low fat diets in the long run*. You will need to know how to count a carb and which carbs to use. How much protein should you be eating for your weight and metabolism? How much fats? What supplements should you be on? How much alcohol can I have? Finding a nutrition plan that is a balance between your goal and lifestyle is key to long lasting results. It's almost like learning a new language, and sometimes it helps to take a class...

*1.Foster GD, et al. A randomized trial of a low-carbohydrate diet for obesity. New England Journal of Medicine, 2003.

4. Love to Hate the Cardio

Cardio is a huge component to melting off the fat. The key is finding something you can enjoy. Here is a list, in order of which melts off the most. Consistency is key, so bring a friend, join a class or compete in a race.

1. High Intensity Interval Training Sprints

2. Stair Master

3. Running (Outside/Treadmill)

4. Biking/Swimming

5. Walking

5. Track your Progress

Accountability is huge. In studies, nutrition journals showed more results than any other factor alone. In the beginning you have journal, so either app or bust out that old composition book. But you have to keep track of your progress. As things move forward, start tracking milestones. Once you reach a goal, immediately make another.