It's a nice cool morning in Santa Monica today. Perfect for getting outside for a walk and some Sun. Make sure to pop out and strut your stuff today. Get in some steps. Breathe intentionally. Notice your mood. While walking, keep breathing and feel your spirit begin to lift. Question for you: What movement based activity are you doing to keep your Spirit, Body and Mind sharp?

Let's lead with Love today. Spread Mirth and Good Will by being a light unto others wallowing in the dark.

LETS keep it simple. Fat is good. Fat is a necessary part of our diet. Fat is crucial for our hormone production. Fat is a stored energy source and its maybe the better one for our bodies to use rather than just simple carbohydrates. The basic idea behind Fat loss (not just weight loss in general, but specifically Fat alone), is that to lose the fat on our bodies, we must take in fewer calories than we burn in any given day. And we must do this consistently, virtually every day. The best method i have found to really jump start fat loss is to have a treadmill and set up a little laptop desk across the handles so you can work and walk. A slight incline (2.5 or 3) and brisk walking pace (2.8 -3.5) is the sweet spot. Watch your heart rate. If your heart rate goes too high, you will start to impede fat loss and your body will switch to improving cardiovascular condition instead. And that is NOT how we want to get in shape, by running in one place. Boring! But walking and working makes sense. Any force multiplier we can use, such as a 2-for-1, can save time or effort and that's a win. Or you can schedule your TV time and watch your shows on the treadmill. Just keep moving as much as you can. I dance and sing all day long, and each of those little burned calories all add up. Walking is key, but it will only yield visible results if your nutrition is also in order. For nutrition, I have found the trick is to hit your protein goal every day, and we will get into how to set your macro nutrient daily targets. You must set a tangible goal and have a deadline. This is non-negotiable. Thats how I lost 70 lbs in a year to be in the best shape of my life at 45. What is your goal weight and why? Let me know in the comments. All my best & God bless, Joseph