Saturday, June 29, 2013


I invite people to workout with me all the time but I am constantly met with excuses.  Some people ask me what I am doing and when I ask them to come with me to the gym I always hear one reason after another why they can/t go.  Do you use any excuses to limit your workouts?  "I have to get sleep."  "I don't get up that early."  "I don't have an alarm clock."  "You workout at what time?"  These time excuses just don't cut it with me.  If you want to be successful, you may have to give up sleep.  Sometimes you may have to go without sleep.  Yes, I said it.  You may only get a couple of hours of sleep sometimes because you have to make a decision that nothing is going to stop you from going to work on yourself.  Do you think there will be time later?  When is later going to get here?  Life is not unlimited and we cannot wait for the time to be just right because it will never be just right. There will always be obstacles in our way as to why we can't do something about ourselves.  The problem is THAT IS WHAT MAKES US FAT. EXCUSES. I ought to know, I used plenty of them myself.  Its not that you don't have the time, its that you won't make the time.  You have to decide that no matter what you will work on yourself every day.  Take care of your body, its the only place you have to live.  Sure its hard to get up and workout.  I would love to sleep in every day and not go to the gym but I know that is not going to keep me healthy.  You aren't any good to anyone if you are sick or dead.  It may be hard to get up and workout but it is really hard to give yourself an insulin injection three times a day and it is really hard to walk when your arteries are clogged.  It is very difficult to be much help to yourself or your family when you have heart disease.  Once these problems creep in it is much harder to get rid of them.  Start today while you still can.  Decide and change.  Lifting weights at the gym is hard but it is much harder to live a life of regret. That weighs on you much more than a dumbell.  Take a look in the mirror and make that change.

Monday, June 24, 2013


Here is a recipe for a delicious and low calorie treat you can have anytime. You will need: 1 box of sugar-free instant chocolate pudding mix, Silk light chocolate soy milk, your favorite chocolate protein powder. Mix the pudding according to directions substituting the soy milk for cow's milk. When finished add two scoops of protein powder to the mix. Separate into two freezer and microwave safe containers. Put in freezer overnight. Note: when made with soy milk it will not set up in the refrigerator. When ready to eat just pop the container in the microwave for 90 seconds and enjoy a delicious and protein packed desert that you don't have to feel guilty about eating!

Thursday, June 20, 2013

Is obesity a disease?

Recently the American Medical Association classified obesity as a disease. Is it really a disease or did they do this, as they say, to help facilitate insurers to pay for treatment? Let's looks at the definition of "disease" by "A disordered or incorrectly functioning organ, part, structure, or system of the body resulting from the effect of genetic or developmental errors, infection, poisons, nutritional deficiency or imbalance, toxicity, or unfavorable environmental factors; illness; sickness; ailment." I suppose under that definition obesity is a disease, strictly speaking. The problem of labeling obesity a disease is that people then feel less responsible for being obese. They may say: "I have a disease, what can I do?" Other than seeing a doctor to ensure you are healthy enough to exercise (you probably are), the doctor can't help all that much with your "disease". Most people don't want to face the real truth of their problem. The solution to the overwhelming majority of the cases of obesity is in the mirror of those that have it. We tend to seek outside solutions when the real solution lives within us. The fix is not a pill or surgery or patting someone on the head to tell them "everything will be ok". It won't be ok unless and until you make it ok. You must do the hard work of admitting you are the problem and realizing you are the solution. Do that and you have taken the first step to curing yourself.

Sunday, June 16, 2013

What is success?

Many people believe that success is beating someone at something. Selling more than someone. Having more than the next person. Running faster than the person next to you. I am here to tell you that these are not true success. Success is not being better than the next person, it's about being better than yourself. What other people are doing is no measure of our success. Some people may run marathons every Tuesday but the first time you run three miles you are successful. Each day, each time you attempt something new, something you never have done you become a success. The only way to fail is to not try. Continuously attempting to improve yourself...that is being a success. Keep track of your workouts. Over time, you should strive to increase the weights you lift. Extend the distance you run or ride or swim. Improve on your times, not on the times of the people around you. Work on improvement of yourself on a daily basis. Are you moving toward your goals or away from them? Knowing the answer to that is what will make you a success.

Healthy Snack Alternative

I want to share some of the things I have found to help me reduce calories while still feeling full. Here is the Met-RX mini. Its delicious, needs no refrigeration, costs about 50 cents and can be taken anywhere. They are a great snack on the run. Having these around end the excuse of being hungry and just buying some unhealthy food. Have one to curb cravings between meals or as a small meal replacement bar. I recommend them so give one a try. I think you will like them! Let me know what you think and the things you have found. Together, we can help each other.

Friday, June 14, 2013

Your Weight Matters Convention

The Your Weight Matters annual convention is coming up. Will you be attending? Put on by the Obesity Action Coalition (, attendees will learn that weight really does affect your health in many ways. There will also be proven education on all topics related to health and obesity. This is a welcoming environment with no judgement. After all, that is the last thing you need. Berating someone does not help solve their problem. The convention takes place August 15-18 in Arizona. Will you be there? For more information on this exciting learning experience visit

Thursday, June 13, 2013

Time for you is not selfish.

So many things seem to draw on our time it can seem selfish to spend any time on ourselves. Our spouse or boyfriend/girlfriend, kids, family, work, pets and friends are just some of the people that want our time. Sometimes we feel bad turning them down so we acquiesce and consequently give less time to ourselves. We convince our own mind this is the right thing to do. After all, we don't want people to think we are a bad person, right? I am here to tell you that if you aren't good to yourself you can't be good to anyone else. Always put yourself first before these other forces. Seem selfish? Did you consider you may he using these people as your own excuse not to exercise? "I don't have time because X person needs me right now." Very convenient for you. In the long run you aren't good to anyone if you aren't good to yourself. How much help will you be to people while you are laid up in the hospital? Give time to yourself first each day. Trust me, these people will find a way to exist without you for an hour. Don't let people steal your time. You will feel much better about yourself when you can put the best of you forward. Take the time you need for you. The most empowering thing you can say to someone is NO. Try it today.

Sunday, June 9, 2013

Workout length and controlling your mind

I am asked over and over again how many hours a day I have to spend at the gym to get and maintain the results that I have. The truth of the matter is that I only run for 20 MINUTES A DAY. I average going to workout six days a week. You do not have to plod along for hour after hour on the treadmill to get results. In fact, most people who spend large amounts of time do not get the results that they want. You must work to your full ability. You have to push yourself. Short amounts of high-intensity training are much better than extended bouts of slow training. Your mind gives up long before your body gives up. When your mind says "That's it, I'm tired" you know you are at about 75% of maximum. You need to recognize this and push beyond this limitation. Weight loss is all mental. This is why I tell people that they must take control of their mind before they can take control of their body. It is by far the hardest part of weight loss but it is the only way that the weight will come off and stay off for good. Change your mind, change your body and change your life. You can do it!

Thursday, June 6, 2013

Goal Setting

When it comes to accomplishing anything in life there is almost no more powerful thing you can do than setting a goal.  This is of course true of weight loss and fitness as well.  Setting goals is important as it keeps you on track and gives you something to strive for.  Goals though, for them to work, must be several things.  First, they must be specific.  Simply saying "I want to lose weight" or "I want to get in shape" is not a specific goal.  An example of a specific goal would be "I want to lose 50 pounds by Christmas" or "I want to run a 5K without stopping by Labor Day".  These type of specific statements give you a target to hit and are measurable. 
 Second, goals must be realistic.  This means that the goals you choose for yourself must be achievable in the time allowed.  While "I want to lost 50 pounds this month" is specific and measurable, it is not achievable. Setting goals that cannot be accomplished is counter-productive as it will cause you to fail and become discouraged.  Shoot for two to three pounds a week.
Third, goals must be challenging.  "I want to lost 5 pounds by Thanksgiving" is specific and realistic but it is not challenging.  You really won't put any effort into accomplishing this goal because it is not much of a challenge to you.  Make your goals achievable but also challenging.  "I want to run 10 miles without stopping by January 1" would be a specific, realistic and challenging goal for someone who currently does no exercise.  Choose something that will challenge you to push yourself each day to achieve it.
Make some one month, three month, six month and one year goals.  By making different goals for different times you stay motivated to achieve.  As the time passes, review your progress to see where you are doing right and where you are getting off track.  Revise your goals as necessary but be mindful of why you may not be hitting your targets.  Are your goals unreachable or are you simply not putting forth the effort necessary to achieve them?  Be honest with yourself when you answer this question.  Remember, when you cheat on your goals you are only cheating yourself.  Also, what you cheat on in private you wear in public. 
List your goals on a card and post it where you can see it and read it often.  Keep another copy of these goals with you and look at it anytime you get the chance.  By reinforcing these goals in your mind you will find the inner strength to make them happen.
Take some time tonight to set some goals and get started on the road to health and fitness.  The feeling of accomplishment from making your goals happen will be very exhilarating.

Sunday, June 2, 2013

You must have a personal reason.

For any change to stick, you must have a personal reason. Some people only change because of an outside reason and this will not work long-term. Some outside reasons include going on a trip, an upcoming event (wedding, anniversary or such) or being prodded by someone in your life. The problem here is what happens when this event is over? Do you gain the weight back? Leaving obesity behind has to be personal and it must be for the rest of your life. You must look inside yourself and find out why you want to change. If someone is goading you or forcing you to change that certainly won't work. Sure, you may lose weight temporarily but to have any chance of lifetime success you must internalize the change. It must be your reason and yours alone. You must do it only for you. Find the reason you want to change and success will be yours. Use an outside reason and guarantee failure. The choice ultimately is yours. Let me know how you are doing. Facebook: Mark D. Rumps. Twitter: @Cptmark1.