2 Weeks to Health: Kick Start Weight Loss and Live a Healthier Life!

The first edition of this book is no longer available for purchase. Click Here to view 2 Weeks to Health first edition for free!


If you’re struggling to lose weight or you don’t know where to start, you’re not the only one. I’m surprised by the amount of health and fitness information that is out there that makes us believe what we are eating and doing will help us lose weight and be healthy when in reality it is doing more harm than good. You will be amazed at how easy it can be to live a healthier life, lose weight, and prevent disease, but there are a few basics that we all need to learn. 2 Weeks to Health’s premise is that it only takes 2 weeks to learn these basics with just a few minutes of reading and some interactivity each day. If you have been struggling to reach your health goals, this is a good challenge that will change the way you think about health.

2 Weeks to Health is a 14-day crash course in how to change your life by giving you the information you need to lose weight, get fit, and feel better about yourself. But I warn you, this is not a way to “lose weight quick”. It is a tool to use if you are serious about living a healthier life, and it will likely be one of the most difficult yet rewarding experiences you have ever completed. Are you ready for a challenge?

Topics you will learn about include: Mental toughness, building habits, types of exercises, workout planning, meal planning, nutrition, dieting, supplements, motivation, and lifestyle fitness.

In addition to the 2 week challenge, included for free in 2 Weeks to Health is the e-book “25 Quotes to Motivate and Inspire You to Lose Weight, get Fit, and be Healthy”, and 2 weeks worth of workout and nutrition logs so you can keep track of your workouts and meals during the 2 weeks of reading.

I recommend this book for anyone who has a health related goal and who are unsure of where to start, or if you had difficulty in the past reaching your health, fitness, or weight loss goals.There are thousands of resources on the web telling you how to improve your health. With all that information it is often difficult to know where to start, and what really works. With a perfect mix of healthy tips, tricks, motivation, and science, 2 Weeks to Health is a great way to kick start a healthier you.

Woman Bench Pressing

The 7 Laws of Training – Getting the Most Out of Your Workouts

With hundreds of workout routines available for us to choose from, it is important to choose a program that follows the seven laws of training and is suitable for our desired training outcomes. The seven laws of training were developed by Dr. Fred Hatfield. These laws outline the principles upon which optimal fitness is achieved. The seven laws are:

  1. The Principle of Individual Differences – We all have different genetics, thus we will all have different outcomes to exercise and training.
  2. The Overcompensation Principle – Our bodies respond to stress with overcompensated growth. For example, if we stress our muscles, our muscle fibers will grow in size.
  3. The Overload Principle – In order to increase physical performance, we must experience resistance great than what our bodies normally encounter.
  4. The SAID Principle – An acronym for Specific Adaptation to Imposed Demands. Your body will specifically adapt to imposed stresses, so your training plan should specifically match your training objectives.
  5. The Use/Disuse Principle – “Use it or lose it.” If you stop stressing specific systems, your body will adapt to only be able to meet that lower stress level.
  6. The Specificity Principle – When you are training, start with general fitness training and as your competition or event gets closer, transition to highly specific training.
  7. The GAS Principle – An acronym for General Adaptation Syndrome. Our bodies go through 3 stages when a stress is introduced. First, the body is alarmed, then our bodies resist, and finally our bodies exhaust. Because our bodies experience trauma from the stress and exhaust energy reserves, the body must have a rest period after being trained.

Some workout programs may not follow every law. Let’s look at a popular training program and see how it compares. CrossFit is a high-intensity system that focuses on universal fitness and non-specific training. Famous for its workouts of the day, CrossFit daily workouts will typically result in a good full-body burn. Let’s use the  7 laws framework to analyze this non-rigid system.

The principle of Individual Differences – CrossFit does not tailor workouts to the individual.Overcompensation Principle – Most CrossFit workouts are group oriented and specify a weight to

The Overcompensation Principle – Most CrossFit workouts are group oriented and specify a weight to use, so already strong individuals may have an easier time completing a workout. As long as weights are adapted based on strength level, CrossFit can meet the criteria of this principle.

The Overload Principle – With its high-intensity workouts and emphasis on pushing yourself, the culture of CrossFit motivates people to overload themselves.

The SAID Principle – CrossFit is designed not to follow the SAID principle. The training objective of CrossFit is to not specify the training.

The Use/Disuse Principle – Workouts of the day are typically conducted 5 times per week and are designed to use every muscle at least every other day, this it follows this principle.

Specificity Principle – CrossFit does not specify training.

GAS Principle – Rest days are typically given 2 times per week. Depending on the CrossFit gym, muscle groups are broken up so that there is ample time for full recovery.

CrossFit meets 4 of the 7 training laws. Whatever your workout plan is, use the 7 laws to evaluate the training effectiveness of your program. If your workout program doesn’t meet all 7 laws, then adapt your plan until it does. For example, if you enjoy CrossFit but are also training for a 5k, then mix endurance training, sprints, and CrossFit into a 5 day a week program, rotating between the workouts and focusing more on running as the race gets closer.

The Six Fundamental Movements of Major Body Segments

The six fundamental movements of major body segments are flexion, extension, abduction, adduction, rotation, and circumduction. Flexion is decreasing the angle between body segments, an example being a bicep curl whenever the wrist is moving closer to the shoulder. When the wrist is let back down away from the shoulder it is called extension, or an increase in the angle between two body segments.

Abduction is the movement of a body segment away from the midline. Hip abduction is pressing your hips outward and away from the midline of your body. When your legs come back toward centerline it is called adduction, or movement of a body segment toward the midline. Rotation is a circular movement of a body segment about a long axis. Rotation is commonly seen in sports such as tennis, where backhanding a tennis ball requires rotation of the upper arm. Circumduction is a combination of movements outlining a geometric cone such as arm circles.

Some exercise use multiple fundamental movements, kicking a soccer ball is one example of this. When you kick a soccer ball, first your leg hyperextends to “wind up” the kick. Then as it moves forward to generate power, flexion occurs until your leg moves past your centerline and forward into further extension. As your leg extends forward, leg adduction is common considering contact is made using the inside of the foot. The foot during the kick is rotated outward with slight eversion.

Understanding the fundamental movements will help you a better understanding of the body’s kinesthetic movements and how they pertain to exercise. Having a solid understanding of this plus biomechanics will allow you to be more conscious about form and injury preventing and performance enhancing movements.

Black Notebook with Pen Sitting on Top of It

Free Printable Workout and Nutrition Logs

There are a lot of benefits to logging and recording what you eat and how you exercise and workout. There are dozens of workout logs you can buy, but we decided to offer our readers free printable logs to help with diet and nutrition tracking. You can download and print the log as many times as you like, and we encourage you to print out enough copies to use one every day while trying to achieve a new fitness goal.

You can download and print the workout log here, and the nutrition log here.

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An example of a filled out free nutrition log
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An example of a filled out free workout log

Does Vitamin C Cure the Common Cold?

Last time you had a cold, the chances are at some point you heard about the benefits of vitamin C and why you should take it to shorten a cold, but is this true? Can vitamin C really shorten a cold? To try to answer this question, let’s look at the science behind vitamin C.

Vitamin C, also known as L-ascorbic acid, is an essential vitamin that is not produced by your body, meaning you have to consume it through food and drinks. Vitamin C is required for your body to produce collagen, carnitine, catecholamines, and is an antioxidant. Collagen is an essential component of connective tissue, carnitine is required to transport fatty acids to the mitochondria, the cell’s energy source, and catecholamines are neurotransmitters that mediate a variety of your central nervous system functions. As an antioxidant vitamin C prevents reactive chemicals that contain oxygen from damaging other cells in your body. This may help prevent certain cancers and cardiovascular disease.

Overall, vitamin C is important for your body to function efficiently. But going back to the initial question, how does it affect our immune systems? Vitamin C may improve the absorption of iron by up to 3 fold. Iron serves as an innate immune mechanism, meaning it protects your body from pathogens for short term periods. It will kill the pathogen but it will not give you immunity to the pathogen. So more vitamin C mean more iron, and more iron means more dead pathogens, but does this really result in a shorter cold?

A Cochrane Review in 2007 tested this theory with a sample of humans and had some interesting results. They discovered for the general population, taking vitamin C does not reduce your chances of getting a cold, unless you submit your body to extreme conditions such as marathon running or extremely cold environments. For the soldiers, skiers, and runners out there, taking a vitamin C supplement can reduce your chance of acquiring a cold by as much as 50%. For the average person, you reduce your chance by only 8%. The kicker is if you wait until you get a cold to start taking vitamin C, it will not help. If vitamin C was taken after the onset of the cold it did not shorten the cold’s duration or severity of symptoms.

If you are not submitting your body to extreme environments, and that 8% reduced chance of getting a cold sounds appealing, then supplement your current diet with about 400-500 mg of vitamin C per day. Also, if you believe you are not consuming at least 300 mg of vitamin C from your normal diet then you may at risk for scurvy, so add a supplement to your diet. Some common foods that are good sources of vitamin C are red pepper, green pepper, oranges, broccoli, strawberries, kiwis, and grapefruit. If you eat enough fruits and veggies, then you shouldn’t need to supplement vitamin C. However, the toxicity of vitamin C is so low that even high doses will leave you unharmed.

In summary, if you consistently get enough vitamin C, you may be able to reduce your chances of getting a cold. If you start taking vitamin C after you get a cold, it will not reduce the duration or the severity of the cold.


101 Top Health and Fitness Quotes

“Age is no barrier, it’s a limitation you put on your mind” – Jackie Joyner-Kersee

“Always keep moving, even if you’re just walking.” – Unknown

“Always make a total effort, even when the odds are against you” – Arnold Palmer

“Attitude is everything, so pick a good one.” – Wayne Dyer

“Don’t complain, 80% of people don’t care and 20% of people are happy you have them” – Lou Holtz

“Don’t stop when it hurts, stop when you’re done!” – Anonymous

“Excellence is the gradual result of always trying to do better” – Pat Riley

“Expectations Determine Whether or Not You are a Success of a Failure” – Unknown

“Failure defeats losers, but it inspires winners” – Robert Kiyosaki

“Find passion, embrace fear, and create success on your own terms” – Dulce Candy Ruiz

“How old would you be if you didn’t know how old you are?” – Satchel Paige

“If Not You, Then Who” – Unknown

“If you fail to prepare, you’re prepared to fail” – Mark Splitz

“If you get 1% better at something every day then it is a successful day” – Unknown

“If you want to succeed, you have to commit to it wholeheartedly” – Unknown

“I’m not telling you it’s going to be easy, I’m telling you it’s going to be worth it” -Art Williams

“In any given moment we have 2 options. To step forward into growth, or to step back into safety” – Abraham Maslow

“It’s not whether or not you get knocked down, it’s whether or not you get back up” – Vince Lombardi

“It’s simple, if it jiggles, it’s fat” – Arnold Schwarzenegger

“Limiting the time you’re inactive is even more important than exercise.” – Tom Rath

“Most people never run far enough on their first wind to find out they’ve got a second” – William James

“Motivation is what gets you started, habit is what keeps you going.” – Unknown

“People will choose unhappiness over uncertainty” – Timothy Ferriss

“Persistence can change failure into an extraordinary achievement” – Marv Levy

“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” – John F. Kennedy

“Sometimes you have to dive in head first” – Admiral McRaven

“The best way to predict the future is to create it” – President Abraham Lincoln

“The body is a mirror of how we live our lives.” – Lissa Rankin, MD

“The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.” – Morihei Ueshiba

“The reason I exercise is for the quality of life I enjoy.” – Kenneth H. Cooper

“The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character” – Arnold Schwarzenegger

“Thinking and doing are two very different things” – Anonymous

“Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body” – Arnold Schwarzenegger

“Transformation is not five minutes from now; it’s a present activity. In this moment you can make a different choice, and it’s these small choices and successes that build up over time to help cultivate a healthy self-image and self-esteem.” – Jillian Michaels

“Unless you puke, faint, or die, keep going!” – Jillian Michaels

“What makes you something special is not just what you have to gain, but what you feel there is to lose” – Andre Agassi

“You are one decision away from a totally different life” – Unknown

“You can’t put a limit on anything. The more you dream, the further you get.” – Michael Phelps

“You’re never too busy, it’s just a matter of priorities” – Unknown

“1 billion people in the world are chronically hungry. 1 billion people are overweight.” – Mark Bittman

“A fit, healthy body—that is the best fashion statement” – Jess C. Scott

“A goal without a plan is just a wish.” – Larry Elder

“A good plan is like a road map: it shows the final destination and usually the best way to get there.” – H. Stanley Judd

“A man too busy to take care of his health is like a mechanic too busy to take care of his tools.” – Unknown

“A man’s health can be judged by which he takes two at a time, pills or stairs.” – Joan Welsh

“An early-morning walk is a blessing for the whole day.” – Henry David Thoreau

“Appetite has really become an artificial and abnormal thing, having taken the place of true hunger, which alone is natural. The one is a sign of bondage but the other, of freedom.” – Paul Brunton

“Be careful about reading health books. Some fine day you’ll die of a misprint.” – Markus Herz

“Change your thoughts and you change your world.” – Norman Vincent Peale

“Continuous effort — not strength or intelligence — is the key to unlocking our potential.” – Liane Cardes

“Do not let what you cannot do interfere with what you can do.” – John Wooden

“Don’t dig your grave with your own knife and fork.” – English Proverb

“Don’t eat anything your great-great-grandmother wouldn’t recognize as food.” – Michael Pollan

“Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Bill Gates, Michelangelo, Mother Teresa, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein.” – H. Jackson Brown, Jr

“Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.” – Mark Victor Hansen

“Each patient carries his own doctor inside him.” – Norman Cousins

“Early to bed, early to rise makes a man healthy, wealthy, and wise.” – Benjamin Franklin

“Eat clean, stay fit, and have a burger to stay sane.” – Gigi Hadid

“Every living cell in your body is made from the food you eat. If you consistently eat junk food then you’ll have a junk body.” – Jeanette Jenkins

“For he who has health has hope; and he who has hope, has everything.” – Owen Arthur

“Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.” – World Health Organization

“Health is like money, we never have a true idea of its value until we lose it” – Josh Billings

“Health requires healthy food.” – Roger Williams

“Healthy citizens are the greatest asset any country can have.” – Winston S. Churchill

“I always felt that my greatest asset was not my physical ability, it was my mental ability.” – Bruce Jenner

“I hated every minute of the training, but I said, “Don’t quit. Suffer now and live the rest of your life as a champion.” – Muhammad Ali

“I really regret eating healthy today.” – Nobody Ever

“I tried every diet in the book. I tried some that weren’t in the book. I tried eating the book. It tasted better than most of the diets.” – Dolly Parton

“I’ve been on a diet for two weeks and all I’ve lost is fourteen days.” – Totie Fields

“If it weren’t for the fact that the TV set and the refrigerator are so far apart, some of us wouldn’t get any exercise at all.” – Joey Adams

“If we are creating ourselves all the time, then it is never too late to begin creating the bodies we want instead of the ones we mistakenly assume we are stuck with.” – Deepak Chopra

“If you don’t do what’s best for your body, you’re the one who comes up on the short end.” – Julius Erving

“If you don’t like something, change it. If you can’t change it, change your attitude. Don’t complain.” – Maya Angelou

“If you have formed the habit of checking on every new diet that comes along, you will find that, mercifully, they all blur together, leaving you with only one definite piece of information: french-fried potatoes are out.” – Jean Kerr

“If you keep good food in your fridge, you will eat good food.” – Errick McAdams

“If you want to accomplish anything in life, you can’t just sit back and hope it will happen. You’ve got to make it happen.” – Chuck Norris

“If your dog is fat, you’re not getting enough exercise.” – Unknown

“It is better to take many small steps in the right direction than to make a great leap forward only to stumble backward.” – Chinese Proverb

“It is easier to change a man’s religion than to change his diet.” – Margaret Mead

“It’s never too late to start eating well. A good diet can reverse many of those conditions as well. In short: change the way you eat and you can transform your health for the better.” – T. Colin Campbell

“Let food be thy medicine and medicine be thy food.” – Hippocrates

“Most people fail, not because of lack of desire, but, because of lack of commitment.” – Vince Lombardi

“Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new.” – Brian Tracy

“My grandmother started walking five miles a day when she was sixty. She’s ninety-seven now, and we don’t know where the heck she is.” – Ellen DeGeneres

“Never let the fear of striking out get in your way.” – George Herman “Babe” Ruth

“Pain is inevitable. Suffering is optional.” – Haruki Murakami

“People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” – Zig Ziglar

“Some things you have to do every day. Eating seven apples on Saturday night instead of one a day just isn’t going to get the job done.” – Jim Rohn

“Success is a staircase, not a doorway.” – Dottie Walters

“Take care of your body. It’s the only place you have to live.” – Jim Rohn

“The best diet is the one you don’t know you’re on.” – Brian Wansink

“The difference between the impossible and the possible lies in a person’s determination.”- Tommy Lasorda

“The future is always beginning now.” – Mark Strand

“The greatest revolution of our generation is the discovery that human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives.” – William James

“The next best thing to winning is losing! At least you’ve been in the race.” – Nellie Hershey Tullis

“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” – Derek Jeter

“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.” – Edward Stanley

“We do not stop exercising because we grow old – we grow old because we stop exercising.” – Dr. Kenneth Cooper

“Whenever I see an ambulance, I like to think there is a baby being born, rather than a death” – Phil Lester

“You have to expect things of yourself before you can do them” – Michael Jordan

“You must have long-range goals to keep you from being frustrated by short-range failures” – Charles C. Noble