2 Weeks to Health 1st Ed – Day 14: Permanently Changing Your Lifestyle

This is day 14 of the first edition of the book 2 Weeks to Health, a 2-week course designed to kick start a healthier life. The expanded and reworked second edition is set to be released in the summer of 2018.

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

The road to health is not a sprint. It is not a secret diet nor a special workout, it is a marathon. You need to plan on this lasting the rest of your life, because as soon as you stop caring about your health, your health will degrade. That is why it is important to make everything you have learned in this two week course a lifestyle.

That means you will need to sacrifice some of your sedentary hobbies, like watching hours of TV per day, and adopt challenging habits, like maybe waking up before the sun rises to sneak in a run. When you go to the gym you will often see the same healthy people there every time you go, and you will soon learn that they are healthy because they are always there. Those people make working out and eating healthy a hobby and a part of their existence, it’s just who they are, and the best part is they enjoy doing it. If you keep up your momentum and stay mentally strong, soon you will realize that everything you are doing no longer becomes a temporary fix to improve your heath, but a permanent change that helps define who you are. Health isn’t just a byproduct of exercising, it is a lifestyle that millions of people have decided to adopt.

As you continue your path to better health, periodically ask yourself “is my diet and exercise program working for me.” If not, then revisit the foods you are eating and your exercise routine. Try new foods and workouts until you find something that you enjoy and gives you the results you are looking for.

I have a secret for you, there is no secret to living a healthier life. If you follow what this course suggests, take it to heart, and start applying it to your life, then you will be on a path to a healthier life. But, your learning isn’t over. Always seek new knowledge for how to live healthier, especially healthy recipes because we all love food. All I want from you now is to keep setting goals and reaching them, continually creating a healthier version of yourself.


2 Weeks to Health 1st Ed – Day 2: Start Now!

This is day 2 of the first edition of the book 2 Weeks to Health, a 2-week course designed to kick start a healthier life. The expanded and reworked second edition is set to be released in the summer of 2018.

Thinking and doing are two very different things.

Yes, you read today’s title correctly. Stop reading this and go to the gym, go for a walk, run up and down the stairs, play soccer with your kids, go do something active for at least ten minutes and then come back and read the rest. (If you’re at the office then I suppose it is okay to read this first and then go do something active after work.)

—– Go get some exercise, then continue reading. ——

Welcome back, how are you feeling (excluding my friends at the office who should be doing work and not reading right now, but I don’t blame you)? Tired? Sore? Accomplished? Probably all of the above. That’s how I want you to feel: tired, sweaty, but ready for the next workout because it makes you feel fantastic. Now that you completed the first workout with this two week course, I need you to continue to exercise every day. You may be asking ‘what should I do? All of these machines at the gym are so complicated’, or ‘I don’t even have a gym membership, how can I work out at home?’ We will talk more about workout planning tomorrow, but today you already accomplished the first two goals.

The first goal was the biggest step, not letting me scare you on day 1. Congratulations, you are already beating most of my readers! The second goal is starting now. The biggest challenge most people have is starting and then keeping their momentum. Depending on your goals and your current fitness level, your workouts will differ from your friends, family, and the gym rats. But the secret is it doesn’t matter what workout you are planning to do if you don’t do it.

Today you started, and I am now challenging you to workout/exercise every day until I tell you to (spoiler, it is day 7). I want you to have at least twenty minutes of activity from day 2 through day 6. If right now you can only squeeze in 5 to 10 minutes of exercise then that’s okay, but you can’t take a day off. The goal is to build momentum and to begin to form healthy habits. Once you get into a routine you should feel accomplished from your workouts and you will want to keep exercising. You are going to start feeling great just because you are committing yourself to your health.

Tomorrow we will discuss some of the basics of workout planning and the options that are available to you. In the meantime, have you ever wandered into the cat section of YouTube and been trapped watching kittens for hours? Me too, but there is an equally great motivational videos side of YouTube that you should check out.

The 2 Weeks to Health Book 1st Edition Available for Free

The second edition of 2 Weeks to Health is in the works, and there are a lot of changes being made. With the new book about half a year from being completed, I want to share what is new in this upcoming edition, as well as how you can get the old edition for free!

The second edition of 2 Weeks to Health is a complete overhaul from the first. When deciding what changes to make, the key question was ‘will this make an immediate difference’? We used the 80/20 rule to decide what content should be added to the new book. We want to teach you the 20% of fitness and nutrition tips that will make 80% of the difference in your health. That is why this new edition explains how not to ‘major in the minors’ and how to choose what works best for you.

Topics covered in the up and coming edition include how to get started, workout and nutrition tracking, goal setting, overtraining prevention, diet and nutrition, supplementation, exercise and workout planning, lifestyle fitness, and how to bring it all together in a practical way. Be on the lookout for its release later this year.

The first book’s content is similar but different enough than the second edition that I will be releasing the entire book on this site starting on March 1st. Every day starting on the 1st a new chapter will be released. I strongly encourage you to follow along day to day as the chapters are released. Follow us at 2weekstohealth.com to receive updates on the upcoming release of the free 1st edition and the 2nd edition of 2 Weeks to Health!

“The book continues with the basic premise in mind of “Act Now, Learn as You Go, See Results.” I like the actionable tone. The book is set up to make you do, and learn as you go. The education structure is brilliantly laid out in the lessons. One day you learn what you need to know, and the rest of the days build upon the previous day’s lesson. That is how you actually retain information. Day Zero is Preschool, Day Twelve is High School Graduation.” – Approaching Fitness


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

Quote of the Week – 26 June

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

When you look in the mirror what do you see? Your reflection not only shows you your physical appearance, but is a reflection of your work, hobbies, family, discipline, mind, and faith. Your health and fitness are a direct representation of you. If you choose to binge your favorite shows on Netflix every day after coming home from a desk job, your body will reflect that. If you choose to workout every day before work, your body will reflect that as well. Your body is not a separate entity from the rest of your life. It is important to connect the body and mind so that when you look in the mirror it shows the outcome of your thoughts and goals.

Quote of the Week – 19 June

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

We all start our health and fitness goals at different levels, but the end state can be the same for all of us. The secret is no matter how far behind you feel, just keep moving. Momentum and consistency are what will lead you to success. If you aren’t getting the results you want right away, then do not give up. Keep walking, crawl if you need to. The goal is to keep moving forward, to never give up, and to establish good habits.

Quote of the Week – 12 June

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

What is more beneficial, taking 10,000 steps over the course of a day, or exercising for an hour and taking 5,000 steps during that one hour workout? I would take the 10,000 steps over the course of the day. Having a healthier lifestyle is not just a formula of exercise and dieting, it goes much deeper into how we spend our day. If we work a job that requires us to be on our feet all day, we will already have a leg up to staying healthy. Sometimes we cannot choose a job that allows us to be active all day, but we can choose our weekend and weeknight activities. On family night instead of playing a board game, try going to the park. Or instead of hiring a company to mow your lawn, do your own yard work as a way to stay active. The more sedentary you are throughout the week the more likely you are to acquire health concerns, even if you exercise regularly.

How to Stay Healthy While Working a Desk Job

One of the perks of working for a large company is they often have fitness programs and on-site gyms so you can squeeze in a workout during lunch or after work. However, your average company does not have the benefits that a larger company may have. This does not mean employers and employees can’t find ways to make the workplace a healthier place to work.

If you work an office job you probably spend at least six hours per day sitting down. Try to find reasons to get up and walk around. Organize your office space so that any time you need to print, scan, or copy a document you are required to get up and walk to the printer. Park in the farthest parking spot at the office to give yourself an extra few minutes in the morning to walk into work. Instead of calling a co-worker, walk to their office and see if they are available to talk in person. If they are unavailable, walk back later. Instead of sending a mass email to everyone, post information on a bulletin board that requires everyone to get up to read new information.

You can also push to have more programs like the larger companies, but with fewer expenses. An internal ‘biggest loser’ competition can motivate employees to lose weight by offering a nice reward such as a few extra vacation days. Spend a few dollars per person to buy everyone a pedometer and see who can take the most steps in a one month period and offer a reward for the most active employee. Offer a longer lunch period for employees who plan to exercise during that time. Work out a deal with the local gym to give employees a reduced price on their gym memberships. Also, you can cater a healthy lunch every once in a while.

Office outings can be a great way to build camaraderie and a healthier company culture. Instead of the office going to a sports game or someone’s home for a party, plan for everyone to attend a ‘high ropes’ obstacle course, play a sport, or play paintball. If your company is large enough, create your own internal sports league that meets and plays your favorite sport once a week after work. Or even better, challenge other companies in the local area to see who the best firm in the local area is.

Even if your company does not offer all the fancy perks to help you reach your health goals, there are plenty of ways to make your work life work for you and not against you. Pick your favorite idea and start talking to your colleagues about setting something up. It only takes a few people to like your ideas to get the ball rolling.

Quote of the Week – 5 Jun

“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

Probably the most common excuse I hear preventing someone from exercising is they don’t have enough time to workout. In this quote, it’s brought up that we all have the same amount of hours in a day, but some people, such as the successful icons in this quote, still accomplished extraordinary feats. The same can be applied to everyday health and fitness. Any time you set a health goal and feel like you don’t have enough time, just remember there is someone out there that had the same goal and the same time constraints, but still managed to achieve it. Try to learn from the people who have already achieved the goal you want to achieve, because they too struggled in the beginning, but their mental toughness was too strong not to succeed. If they can do it, you can too.

5 Surprising Reasons That May Prevent You From Losing Weight

2 Weeks to Health recently surveyed 226 people who have attempted to lose weight. Of the 226 people, 38% claimed they reached their weight goal and were able to keep the weight off for at least a year. The other 62% were unable to reach their goals and keep the weight off. 2 Weeks to Health analyzed the differences between those who were and were not successful and found 5 surprising methods that actually hurt your chances of reaching your weight loss goals. All of these methods have worked for many people under certain conditions, but based on our survey doing any one of these make you at least 10% less likely to achieve your weight loss goals.

1. Signing up for a gym membership

Only 29% of people who successfully reached their weight goals had a gym membership.

We all know that there are tremendous benefits to buying a gym membership. However, our survey showed that you are 10% less likely to reach your weight loss goal if you have a gym membership. Only 29% of people who achieved their weight loss goals had a gym membership. Why is this? Usually one of the first things people will do when they decide to lose weight is to purchase a gym membership. Whether or not the gym membership is used is a different story. By just owning a gym membership, statistically you are less likely to lose weight, but consistently using what the gym has to offer will inevitably help your weight loss goals.

2. Going on a low-carb diet

Out of everyone who successfully kept their weight off for a year, only 18% claimed to have lost weight using a low carbohydrate diet.

Besides purchasing a gym membership, when someone decides to lose weight they usually choose 1 of 2 diets, the low-carb diet or the low-calorie diet. The low-carb diet has become popularized by diets such as the Adkins diet, and are also on par with most ketogenic diets. While low-carb diets have been proven to help people lose weight, a crash low-carb diet is never sustainable. Our bodies and minds need energy from carbohydrates to function normally, which means people who lose weight on a low-carb diet are usually unable to keep it off for a full year. While many people would benefit from a reduction in how many carbs they eat, a strict low or no carb diet is usually unnecessary.

3. Going on a low-calorie diet

44% of people who were successful in losing weight used a low-calorie diet, while 55% of people who were unsuccessful used the same technique.

This is the one that surprised me the most. Out of everyone who attempted a low-calorie diet to lose weight, a higher percentage of the unsuccessful people tried this diet than the successful people. Overall, roughly half of people on a weight loss mission try this, but out of everyone who was successful, only 44% of the success stories incorporated a low-calorie diet. But how? Calories in, calories out, right? Well, yes, the basics of weight loss are that you must use more calories per day than you consume to lose weight, but you don’t particularly need to go on a strict low-calorie diet to achieve this. Instead of going on a low-calorie diet, you can try exercising more often and promising yourself that you remove soda and/or dessert from your diet. You can set a standard for yourself to eat only whole foods with plenty of lean meats, fruits, and vegetables. It appears that most people who successfully lose weight and keep it off for a year don’t specify a low-calorie diet, but focus on eating good foods and exercising, which in return leads to a calorie deficit that leads to weight loss.

4. Being a woman

According to our recent survey, 62% of males achieve their weight loss goals and keep the weight off for a year while only 38% of women achieve their goals.

Almost 2 out of every 3 men who attempted to lose weight reported they were able to achieve their weight goal and keep their weight off for a year. Meanwhile, only 1 in every 3 women reported they were able to do the same. Unfortunately for women, human physiology makes it easier for men to lose weight than women. The average man has less body fat and more muscle than the average woman. This means the man’s metabolism is going to run faster than the woman’s, and the man will burn more calories. Men can naturally eat more and burn more calories than women, which means if you are a woman, you are automatically 33% less likely to reach your weight goals as compared to men.


5. Adopting a diet that requires a strict program such as Weight Watchers


Compared to the successful group, the unsuccessful group was 10% more likely to attempt Weight Watchers to lose weight. Of those who tried Weight Watchers, only 19% were successful. Taking on a strict and quantitative meal and exercise plan like weight watchers may work for some, but the majority were unable to reach their weight loss goals using this plan.


These 5 reasons that may prevent you from losing weight can all be very useful for certain people in certain conditions and when used correctly. Next time you set a weight loss goal, ask yourself “does this work for me”. If the answer is no, then you have 2 options, change yourself or change your methods. While changing yourself by increasing your discipline and motivation is always a good option, it is even better to look at your methods for losing weight and ensure they are sustainable. Just because you bought a gym membership and put yourself on a diet does not mean you will see results, and based on statistics you are less likely to reach your goals. You must always put in the work and adapt your strategies to fit your needs.