I’m doing a series of live videos on Facebook as part of a 75-Day challenge for a fitness coaching group I’m in, and today is Day 3.

Yesterday, I talked a little about nutrition, so I figured that would be a good topic for today, since I’ve been talking about pole vault for a while now.

I could talk about pole vault all the time, but you know …

If you’re interested, I wrote all about the beginnings of my pole vault journey in a book, “Finally Fit: It’s Never Too Late to Achieve a Dream.” I’ve been told more than once that it’s an inspiring story.

Click HERE to check it out.

It was pole vaulting, getting back in shape, and basically turning my life around that inspired me to want to become a personal trainer to try and inspire others who found themselves in a similar situation to what I was in four or five years ago. Basically, I was miserable and pretty much without hope for things to be any different.

But anyway …


Nutrition can be complicated. Losing weight and getting in shape is fairly simple, really. I didn’t say easy; I said simple.

Pretty much, all you have to do is make a decision, put in the work, have a little discipline, and be consistent about it.

There was a time when I focused heavily on nutrition — doing massive food prep, counting and calculating protein, carb, and fat percentages in everything I ate. And that stuff worked. It worked great. I cut my bodyfat percentage in half and had a nice set of 6-pack abs, the whole nine yards.


I ain’t got time for all that!!!

I’ve lost 40-45 pounds over the past four years or so — still have about 15 pounds to go before I reach my goal weight — and I haven’t done anything extraordinary, aside from a lot more exercise and cleaning up my eating habits a little. Well, I also quit drinking beer or any other kind of alcohol.

The thing about nutrition is, you can do all that macro/micro counting stuff, which is fine and like I said, works really well. But it takes quite a bit of time and effort, too, and who has a lot of extra time today?

One thing you DO NOT want to do is starve yourself. I have an overweight client at the gym who can’t seem to get it through his lovable but thick skull that losing that blubber comes more from the kitchen than it does from the gym. Sure, you gotta work out to get in shape, but nutrition is a huge factor, too. He thinks the less he eats, the better.


Your digestive system actually burns calories when it is digesting food. This increases your metabolism. Starving yourself causes your body naturally to slow down, to try and preserve the energy it has stored away, to prevent starvation.

The truth is, you can lose weight (fat) by eating more.

Depends on what you eat, of course.

Anyhow, so I lost a bunch of weight without making major nutritional changes … it just took some time. I eat smaller portions, and I eat less fast food and processed foods. More real food Cut back on sweets, although that is an ongoing struggle.

Here’s a tip about eating more real food:

When you go to the grocery store, do the majority of your shopping around the perimeter of the store. That is where you’re going to find your real food — produce, dairy, meat. Of course, there are things you need elsewhere in the store, but stay away as much as you can from the inner aisles. For the most part, if it comes in a box or the ingredients list looks like a foreign language, don’t eat it.

For improved eating habits, I follow the K.I.S.S. principle. Keep It Super Simple. OK, it’s really Keep It Simple Stupid, but somebody would surely be offended by that last word, so, you know …

Think about what you’re putting on your plate.

A guy I knew years ago who lost a bunch of weight told me, “If it comes out of a window, don’t eat it.” (fast food).

Another guy I knew way back when told me that after a quadruple bypass operation, his doctor gave him this dietary advice: “If it tastes good, spit it out.”

Keep it simple.

Make good choices.

Be consistent.

Get some exercise and improve your eating habits a little, day by day.

You can dew eet …