* (the asterisk)

In the annals of sports history are *s.

They wanted to put one next to Roger Maris' 61 homeruns.

I would like to put one next to Barry Bonds 762 (for obvious reasons).

The asterisk is used to indicate that the record is somehow tainted by circumstance.  That something about that record is invalid or corrupt. (Hence my disdain for Barry Bonds 762 home runs).

I think in our journeys we place an asterisk by a lot of things.

"Well that one pound was just water weight." *
"It's easy to lose weight the first week."*
"It is only a few pounds." *

I think we are the biggest asteriskers of ourselves.  Instead of celebrating our successes, we find ways to discredit them.  Instead of recognizing ourselves for staying disciplined with our nutrition and fitness, we somehow consider our results tainted.

If you have lost 1 pound this week or 5 pounds this week and have done it the right way (fitness + nutrition), then celebrate that.  Don't hang an * on it with some lame excuse.  Feel good about the work you put in.  Raise your hands victorious like an Olympic champion (who tested negative for Perfomance Enhancing Drugs).

Don't * you results in the record of your success.  Whatever level of success you achieved you deserve it!

6 Reasons to Stay Home

We know the terms like gym rat or gym junkie.

We know the people – bulking up guy grunt, princess pink on a slow walk on the treadmill, weird creepy guy just walking around talking to everyone. 

We know what gyms have to offer.  There are some great fitness centers and gyms here in Lexington and I am sure in the city where you live.  And gyms and fitness centers do a great job at helping people get results.  Yet, we also know or have been that person who buys a gym membership, pays monthly and never goes.  The alternative to hitting the gym is pushing play at home.

 So here is the question I want to pose, why workout at home?  Here are 6 reasons: 

• No drive time.  When I was going to the gym I would get up early, drive 15 minutes across town just to get to the place that I was going to run on a stationary treadmill for 30 minutes.  Then drive 15 minutes back home.  So it adds up that I spent an hour to get in a 30 minute workout.  Bad math!
•  Your own shower.  This mostly applies to those of us that get our workout done first thing in the morning before we go to the office.  While the shower smells like that funky fresh cleaning stuff,  I am not sure how clean it is.  Factor in shaving for us guys and hair drying, curling, crimping and product necessary for the ladies, this is just done better from the comforts of our own vanities.
• The equipment battle.  This is the 10 minutes you spend on that “one” machine  working a muscle group that you are not sure exists because the exercise machine or the equipment you want to use someone else is on.  So you kind of put in effort all the while ready to sprint to that machine once that person gets off.
•  Any time.  Here is what I love about my home based workout programs, it is always open!  I have a world-class fitness expert available on my schedule.  I pop in a DVD and press play and I get step by step instruction on an amazing workout.  No need to schedule a time with a personal trainer.  I have several on standby.
• Gymtimidation.  One of the fitness companies coined this term about the all the grunt, mirror posing meathead and dolled up princesses at the gym that emotionally detract us from wanting to enter the doors.  At home, you get to come as you are.  And fall dead on the floor of your own house after you get your rear handed to you in a great workout.  There is no Barbie in corner or Arnold in the front of the mirror flexing. Just you focused on you.
•  Something for everyone.  What I love particularly about Beachbody and the array of programs is that there is something for all fitness levels.  If you want dance off the pounds, we got that.  If you want to punch and kick your way to fit, we got that.  If you want to get INSANE results, we got that too.  If you have not worked out since your senior year gym class in the 70’s, we got something for that too.  Beachbody has put together an amazing collection of fitness programs that deliver results and help you reach your goals.

I still hit the gym from time to time.  I will still pop into a fitness class.  But for me the time saved, the schedule flexibility, the options I have and level of training I get, I will keep pushing play at home!

Letupicitis the dream killer

It is a common disease that strikes many quickly and suddenly.

It has destroyed the strongest of men and the bravest of women.

It is a silent, decimating killer.

It's Letupicitis!  Commonly known as quitting, letting up, slowing down, pulling back and backing down.

It is the moment you taste the start of success in your goals and instead of hitting the gas you "let up".  It the day you step on the scale to see you have dropped 3 pounds and reward yourself with a Big Mac and a day off, instead of pushing play.  It is the moment after you have posted your third blog of the week and decide to cool the keys and wait on inspiration.

Letupicitis is rooted in the bacteria of disbelief.  It is contracted on the microbe of a poor self perception and spreads on the virus of a poor self perception.

It is known as the dream killer disease.  It slowly infects the dreamer and keeps him/her from pushing past barriers to new levels.  At one point or another we will all contract this silent killer of imagination, passion and conviction.  If you let it, it will infect your heart and keep your from achieving the dream you set out to.

Know the symptoms, recognize the signs, and push past letupicitis!  

Macy's, Taylor Swift & Me

Two Christmas ago I took a part time job at Macy's through the holiday.  When you have three kids, the Christmas season is never cheap.  We were a paycheck to paycheck family which makes spending an additional $500 on Christmas tough.

I got placed in Women's Fragrances.  I was that guy handing you a little card spritzed with perfume, trying to get you stop and spend your hard earned money on a luxury item of life.  As a matter of fact, I was asked to focus on Taylor Swift's Wonderstruck line.  So some Sunday afternoons I would be wearing a purple t-shirt with the words Taylor Swift Wonderstruck scripted across the front.  Not a glamorous life, but it was what was necessary to provide for my family.

I would pick up almost any shift.  I would be out of my house and away from my family 3 nights a week after spending 8 hours at my job.  I would give up Saturdays and Sundays missing valuable family time in order to help provide for my kids and my family.  All this to make an extra $500...

Why do I tell this story?  Because last week I through out the Macy's name tag with big block letters that read Jeffrey on it.  Why?  Well, glad you asked.  In the last 3 weeks I have made $500 doing something I love, helping others.  I am a Team Beachbody Coach which means I get the honor to help others reach their health and fitness goals and better yet, get paid to do so.

Here is the win for me.  I don't have to go spend 4 to 5 hours a night in a loud mall coming home smelling like a blend of 20 different women's fragrances.  I don't give up every weekend to make an extra $50.

What I do get in return is the reward of seeing others succeed.  What I do get in return is time for my kids - time to go to concerts, time to coach baseball, time to be present with them.  What I found for myself was a healthier way of life.  I found a renewed sense of self and belief in me as my own health and fitness have improved.  I have grown as a person and am finding a sense of fulfillment!  How many people can say they love their job.  I CAN!!!

While this is just a part time opportunity.  My vision is to make this so much more.  Something that provides long term in the big picture for my family.  My vision is to help hundreds and thousands of people make health changes and find hope.  Do you have a similar vision?

#TEAMHOPEDELIVERED

A Recovering Fat Kid

If you have ever worn anything with Husky in the title...you might be a fat kid.

That was me, the chunky, husky kid (with a brother that wore jeans with slim in the title).  I was that slightly overweight athletic kid.  While always good at sports, I was even better at a buffet.  I loved food and food loved me back.  For whatever reason I could not out run the calories I was taking in.  I was active, energetic and played outside.  I was part of the pre-video game society.  We played hide and seek, kick the can, and ghosts in the graveyard.  And I was still the chubby kid.

Here is the intriguing piece of this puzzle, most of us grow up to still wrestle with that fat kid.  I am Jeff Pitts and I am a recovering fat kid.  This is because over time our metabolism slows down and so do we.  The one lesson that we continue live out is how we still eat like a kid...pick at our green veggies and sliding them off to the dog.  We must muster through some mustard greens in order to fill a bowl full of ice cream.

As a recovering fat kid I have had to swear off sweet tea, end my love affair with Chex Mix and close the bag on my deep seeded desires for Peanut M&M's.  I have had to mature into a passionate consumer of broccoli, a master chef of veggie medley and daring daredevil of things that fall in the vegetable category.

There are not meetings for people like me, but there is help.  I have found support in the caring arms of the Beachbody community.  Beachbody is more then the company behind the eye catching informercials for the world's leading fitness programs.  It is a group of fitness minded, exercise lovin', nutrition learning recovering fat kids like me.

Maybe you found yourself in some Huskies in your youth...then I invite you to join me and thousands of others who are recovering fat kids!

Day #18 Emergency Plan

So I live in a place where if it snows the world seems to stop. Stock up on bread and water from the local grocery, because you are not going anywhere. The emergency plan here in the Bluegrass is to just stop doing whatever you had planned.  This seems quite familiar with most people's health and fitness plan.

Most people don't just decide to stop exercising or just stop going to the gym.  What typically happens is that some sort of storm in our life happens and we don't have an emergency plan for our fitness.  We get in a time crunch so we skip a workout, we have something come up, so exercise gets pushed aside.  What is needed is an emergency plan.

My go to in a crunch, got little time to get the burn in is Insanity Fast & Furious.  It is 22 minutes of heart racing, calorie burning intensity.  It fits neatly into a tight schedule!

Here is why I keep this workout handy, while we all work hard to stick to our programs it can quickly unravel with a missed workout or two.  What we know about habits is that it is harder to build a good habit than it is to tear one apart.  I know that while one missed workout won't necessarily keep me from getting the results I want, I do know that it can start to unravel the disciplines I have put into place.

No matter what it is have an emergency workout plan.  Life is going to happen.  There are going to be days that working out is not going to coincide with life.  Have a plan for those moments!

Day #16 3 Things Winners Do

There two fears that run perpendicular in our lives that hamper us from reaching our goals.  At times I feel like I deal with both.  One we have already addressed and that is the fear of failing.  The second is on the flip side is the fear of success.  It is not that I don't want to be successful and not that I don't know how to become successful, it is not knowing what to do once I get there.  So the fear of becoming a success keeps you at mediocrity.  So what I thought on today are the 3 traits of winners.

1.  Be Consistent  - Winners are those that do it over the long haul.  They are the Peyton Mannings and Tom Bradys of the world.  They are the individuals that year in and year out WIN.  Success is often measured in being able to do it over the long haul rather than just in the moment.  Your health and fitness is not about a quick fix, weight loss solution, but making a life change to where you win over the course of your life.  Consistency is the key to success!

2. Work Harder Than Others - There are stories of Michael Jordan as high school coming back to the gym after everyone else has left.  Winners tend to do more and work harder than everyone else.  Success comes out of the hard work that is put in when no one else is willing to put the work in.  A winner puts in the extra effort to become better at what they set out to become.  Put in the extra!

3. Do Things The Right Way - There is never a short cut to success.  True success never comes at the expense of others.  Most often success is achieved through the efforts and supports of others.  While cheating others and cheating yourself might bring a moment of success, it will most create a lasting success of your life.  When it comes to exercise and nutrition, you can't keep eating pizza and fries and shake something on it and call it healthy.  All the magic pills might make you skinny, but they will never make you healthy.  Go about your physical transformation the right way.

While this list is not exhaustive it does give a glimpse into what it takes to be a WINNER!

Day #10 Halfway to a Habit

It is said that it takes 21 days to create a habit, while just 4 days to end one.  Well then, today marks my halfway point.  In actual truth, I have exercise everyday of 2013 but one (we were traveling home from IL).  But since January 7th I have been focused in on my fitness and my nutrition (with an occasional nibble of chex mix).

My goal this year is to reach a goal weight of 170 pounds by April 1st.  What I know about achieving success, whether health and fitness or any other field, consistency is king.  Good eating and exercise have to become as integrated in your life as brushing your teeth or showering (one time is not enough).  While most of the Americans who stated in proclamation on New Year's Eve that this was the year they were going to get fit, lose weight or get healthy, most of those who made those resolutions have fallen off the wagon.  As a matter of fact, they are once again riding high in the saddle of McDonald's and Dunkin' Donuts.

In order for me to get to that goal will take staying on track, staying focused and having a plan.  The stumbling block to most, including myself is not knowing what to do or what to do next.  So here is my plan to get through the spring:  complete Les Mills Combat (7 more weeks) and restarted (dramatic pause) Insanity.

So how are you doing on your goal of becoming fit, getting healthy, or losing weight?  Are you on track to create your healthy habit?

EXERCISE:
Les Mills Kata 45

Day #4 Determination and Big Things

*Disclaimer - I told you from the start this was half health and fitness and half emotional well being.  I got a feeling today is a little more emotional well being.

I weighed in this morning was down 3.1 pounds.  Not bad work for three days.  Most of that is shedding the junk I consumed over the week I was home in Illinois.  But as I have dug a little deeper inside what I also realize is I have a satisfaction level for small things in my life.  Don't get me wrong, I absolutely believe in celebrating little wins.  My issues is being settle with little wins.  Settling for little wins and then stopping which is more dangerous.  What this really drives at is belief that I deserve big things.  I deserve a better paying job, I deserve to have the life I want, I deserve to lose the weight and have the body I want, I deserve to have a great Beachbody business.  It is this core belief that triggers determination inside of us to go work like crazy to achieve those things.

I don't believe, just because you believe you deserve something that it is automatic.  Although, our achievement bone is directly connected to our thinking bone.  In short you have to believe that you can achieve and overcome obstacles in order to have the determination to do that.  Here are my goals:

1) Weigh 170 pounds by April 1st

2) Reach Diamond Status Coach with Beachbody by Summit in June

There are some other personal, financial and emotional goals that I have set for myself that I won't bore you with.  Here is the crux of today, I have to believe that I am worth good things and big things.  I am worth the goals I have set.  If I believe then I will keep my eyes on the prize and push through to reaching those.

Thanks for taking this journey with me!

MEALS:

Breakfast - total calories: 315
Snack #1 - total calories: 270
Lunch - total calories: 380
Snack #2 - total calories: 340
Dinner - total calories: 225

Total Calories: 1530

EXERCISE:
Les Mills Combat LIVE 30

Day 3 - The lonliest place

Three years ago, I was OBESE, out of shape and fat.  I wanted to change, I even tried changing.  But failed time and time again.  Truth is getting healthy, losing weight and changing your habits can be a lonely place.  Going to a gym or class by yourself is not much fun.  Choosing to eat your brown bag healthy lunch over eating out with co-workers can be troublesome and lonely.

What I have found is that I succeed in my health and fitness when I don't do it alone.  My wife and I started this journey together three years ago and both have been most successful when we are in FULL SUPPORT of one another.  Full support is not "hey great for you."  Full support is I am going to sweat while you sweat. I am going to eat better and be accountable to bring better food into our house.  Full support is pushing one another off the couch to get a workout in.

Not everyone has a partner in life that gives that support, but that does not mean you are alone.  I would love to be a part of support system for you, if you would do the same for me.  Statistics show you have a great chance of losing weight, getting healthy and staying that way with proper support.  If interested comment below and we will connect.

I need you and whether you want to admit it you might just need me too.


MEALS:
Breakfast - 100% Whole wheat, sugar free toast, 1 egg, 1 pc turkey bacon, 2% sharp cheddar cheese and a banana - 340

Snack #1 - Chocolate Shakeology, frozen strawberries, 1/2 cup of skim milk, ice and water - Total Cals - 270

Lunch - Tuna with spicy brown mustard and sweet relish (my little indulgence), 100% whole wheat sugar free bread, red delicious apple, quaker chocolate chunk granola bar - Total cal - 400

Snack #2 - Red delicious apple, 2 tbsps natural peanut butter - Total Cal - 275

Dinner - 2 eggs, zuchini & squash topped with Ragu Heart Healthy spaghetti sauce - Total Cal 245

Total Cal - 1530 (there may be another snack yet coming)

EXERCISE: 
Les Mills Combat Kata 45 - 45 minutes of boxing, karate, a little muay thai and fat calories burned!!

Follow Through

My brain has a funny way of taking little bits of information and turning them into life lessons.  My middle child, who is about 8, is all boy.  Slightly bull in a China shop meets a solid rock.  When he shuts the door, he SHUTS the door.  It is not simply a push to create momentum to get the door to the latch so that it catches.  No it is a full on SLAM.  Hand on the door all the way through until the latch catches and the whole car shakes...

So what does my son shutting the door have to do with you and me and our journey to getting healthy...well simply these words "Follow Through".  My son doesn't just do enough to get the door shut.  He finishes it!  He pushes til the point that he knows that door is going to close.  Where most give a passing push, he gives all he's got everytime.

Most of us give it all for a short while or we start off out of the gate quick, but fail to finish.  I have been known to get all jacked up to begin something -- whether that be eating healthy, an exercise program, or even a new book -- then get half way through and fail to follow through.  In an our efforts to achieve the health and fitness that we desire, we have to keep giving the same effort we gave at the start.

Here some ways to keep you following through on those commitments:

1) Set goals and make it a priority to reach them.  This might be an amount of pounds, level of fitness or a specific program like a race.

2) Community and Accountability.  While not impossible, it quite a bit more difficult to do on your own.  To make eating healthy a lifestyle change in your house everyone in the house must agree.  One person cannot bring kale chips and the other person bring french fries.  To achieve best results it is essential to find the nutrition support as well as partners in fitness.

3) Find mental strength.  Your mind will tell you to quit long before your body is ready.  Your mind will tell you to skip a workout.  Your mind will tell you to stop, that it is okay.  That is when you have to find that inner voice that say "bring it" or "dig deeper" or "push harder" or "one more".  You have to find the voice that pushes you to be louder than the voice that tells you to quit!

Finish!  Follow through!  Push that door until it's shut!   

Fallen and I can't get up...

The journey to health and fitness is much like a mountain climb.  You journey over difficult terrain -- over rocks, cliffs, dusty trails, rivers and gorges.  At times along that journey you slip and fall -- fall into 3 slices of deep dish pizza, you tumble over a busy week where you don't exercise, you trip over excuses that give you permission to return to old unhealthy habits.

When I was a kid there was a commercial that was as much the punchline of joke as it was a critical piece of advertising.  The commercial was a little old lady on the floor who was unable to get herself off the floor.  She pushes a button and hollers out "I've fallen and can't get up."

As we climb this mountain, there are moments where we are the little old lady on the floor.  There comes a point where we have to do one of two things -- either we A) muster the strength and courage to pick our self  back up and continue that climb.  We get back on the treadmill, push play on that program, say no to the Krispy Kreme and yes to healthy meal.  

OR B) we cry out like the little of lady "I have fallen and I can't get up".  This is where support is critical.  What I have found as a truth or axiom in my life is this scripture:  "Two are better than one, for they have a better return for their labor."  You are more likely to find success in a partnership or group.  You are more likely to get up from the side of the mountain with the help of someone else.

Reach out for that help!  If you are looking for someone to be that support, let me put you into Challenge Group to get you off that floor!