ReFit 42 – the Fitness Foundation by Jim Johnson


So here’s the basics of ReFit 42. It’s pretty simple, and that’s why it works. Let’s quickly break it down:

1. Goals/Planning – start off by setting small goals. Goals like “I will lose 1 pound/week”. Goals like “I will do a fast food fast – I will not eat any fast food in the next 42 days.”

To really allow Planning to get a foothold in your life, use an app like My Fitness Pal. You’ll be able to plan your meals as well as record what you ate. You can set your weight loss goals there and MFP will help you determine how many calories you should consume. I find this app to be incredibly helpful. You can use it on your smart phone, tablet, or PC. I’m sure there are other tools/apps out there. Research them. Ask friends what they have used. Using an app like MFP will make planning so much easier and keep you on track. Planning helps keep you from cheating.

2. Healthy Eating – fresh is best. Processed is your enemy. My doctor once told me to shop the exterior of the grocery store where all of the fresh food is located. The interior of the store is where boxed dinners are – boxes of danger! Read about the healthy benefits of eating fresh veggies and fruit. Check out the apps Flipboard and Zite. Both apps can be used to find great articles on healthy eating and recipes. is a great resource, too. More on this later.

3. Portion Control – guess what? You don’t need as much food as you may think! Portion control is KEY in losing weight. Drink a lot of water. Keep a water bottle at your desk at work. Keep it filled. Avoid soft drinks (especially the sugar-laced ones). When sitting down to a meal, load up on veggies and eat less meat and starchy foods.

4. Exercise – yes, you need to exercise. So do I. But you’re not needing to act like your training for the Hunger Games. If you haven’t exercised for years, you will have to take it slowly. Walk, ride your bike, swim. Don’t start by trying to run a 5 k.

By exercise, I don’t mean walking from your desk to the vending machine at work. Plan to exercise 4 times/week. Just move. Sweat. Breathe. You’ll feel great.

Over the next 6 weeks, I’ll be sharing more about each of these. I’ll share recipes that are easy to prepare and taste great. I’ll share articles I’ve come across that I think will help motivate you and educate you.

Tell a friend what you’re planning to do. Someone who will encourage you along your adventure.

This Fitness Foundation is simple. And it works…if you work it. Just move, change, determine.

You can do this. You have no limits. You can ReFit yourself. Take the next 42 days to prove it to yourself. Doing nothing will only result in no change.

ReFit 42 – a Do-Over to a New You by Jim Johnson

What is ReFit 42?

Maybe you’ve started a fitness program or you had a New Year’s resolution, but now it’s over 6 months later and you’ve not started. Here’s a second chance to start over – to re-fit your goals, your habits, your life.

I’m calling this ReFit 42 for a reason. You can start over. You can do it. And you can begin new habits and a new lifestyle in 6 weeks – just 42 days.

Here’s what won’t happen in 42 days:

You won’t lose 100 pounds
You won’t be running a marathon
You won’t look like a body builder
You won’t be starring opposite your favorite actress/actor

But here’s what WILL happen in 42 days:

You will lose weight. If you follow this simple plan, you can and will lose weight. When I started this, I lose at least 1 pound/week.
You will feel better because you are eating better, exercising, and achieving goals.
You will enjoy a healthy eating lifestyle.
You will see the tools you use (planning apps) as the path to freedom vs. chains.

Others will notice what is happening in you and to you. You’ll hear “wow, you look great! How did you do it?” type of comments. That alone will make you feel great. You will know you can do this and set more goals which you WILL reach.

If you are already living a fit lifestyle, then turn a friend on to this adventure. Be their cheerleader. Help keep them accountable. Share this blog with them.

If this directly speaks to you, join me! I’ll be sharing over the next several days a plan that you can use as your Fitness Foundation. It works if you work it (you’ll read this a lot, because it’s true).

Please note: I am not promoting a diet of any kind. This is about creating new habits in your life – eating habits, exercise habits, planning habits – that will result in a new you. You won’t suddenly become a beach hunk or babe. That’s not my goal in sharing this with you.

Fitness is just as much about healthy choices and creating a better lifestyle than it is about looks. You WILL look better, but that is not my goal here. My goal is to help you and me to become healthier versions of our current selves.

So, if you’re 20, 30, 40, or 50+ (like me), it’s not too late to start to ReFit yourself.

Why start in the middle of the month and not on the 1st? Why not? You’ve waited long enough. It’s time to start. It’s time to change. Mark your calendar. Here we go.

Tell others about this. I would love to read comments on your progress. Be sure to take a photo of yourself now so you can compare it with the you in 42 days.

Yes, you get a do-over. It’s time to ReFit YOU.


Why Most People Will Never Reach Their Goals! by Ken Burgess


It’s sad but true that many people are failing in reaching their goals!

Even though they sit down and ask themselves what they really want in life, write it down, break their goals into small action steps and take action – they won’t achieve most of their goals.
Do you know why they’ll fail? No?
It’s because they forgot to identify the *Benefits* they will gain by reaching their goals!

What does that mean? Let me give you a simple example…

What happens when someone offers you a product? When are you going to buy it? Are you interested in the features of that product?

No, not at all! What you are interested in and influences you in whether or not you are going to buy is to know the *benefits* of this particular product.
You want to know “what is in it for me?” And the same happens to you when you set up your goals. You will not be committed to your goals one hundred percent if you are not clear on the benefits you will gain by reaching them.

When you are not sure of the benefits it’s very difficult to maintain the necessary persistence, dedication and enthusiasm!

So, you always have to ask yourself *why* you want to achieve a particular goal. If you are clear on the benefits, you are willing to pay the price. Instead of setting up a goal like “I want to have a successful business,” and then just taking action, you have to identify the benefits.

-Imagine how it will feel like to have a successful business
-Imagine how your family and friends will admire you
-Imagine how you make smart investments
-Imagine taking that long vacation you always wanted

By doing so you will have the necessary momentum that keeps you right on track until your goal is reached. The only difference between those who make it and those who don’t is desire. And benefits and rewards create this desire! Now you have the chance to belong to those who *make it.*

The Perfect Weight-Loss Goal


by Markham Heid

Go big or go home. Setting the bar high when it comes to weight loss could help you drop more pounds, finds surprising research in the Journal of Health Psychology.

A Dutch survey of overweight and obese dieters found people who aimed to lose more than 10 percent of their total body weight shed more pounds than those who targeted a 5- to 10-percent drop. Also—contrary to some popular weight-loss beliefs—dieters who set more-ambitious goals were no more likely to feel discouraged by their results than people who chose modest targets, the study shows.

While trying to lose weight, you’re probably pursuing other important life goals like earning a promotion at work, making time for friends, or being a better parent or partner, says study coauthor Emely de Vet, Ph.D., of Wageningen University in the Netherlands. If you set a timid weight-loss goal, you’re telling yourself you don’t need to work very hard to be successful, and so you’re less likely to divert resources like time and energy away from those other activities, de Vet says.

But when you aim high, you signal to yourself that more effort will be needed to reach your goals, and so you’re more likely to focus time and energy on losing weight, she adds.

Know Thy Quantified Self Want to unlock the power of a fitness-tracking gizmo? Follow this five-step plan



WHEN GEOFF BARTAKOVICS, CEO of the food-and-drink e-newsletter Tasting Table, decided he wanted to bulk up his “skinny-guy” physique, he approached the challenge the same way he would a business decision: with gobs of data.

Along with implementing a workout regimen, he started using a high-tech scale called the Fitbit Aria to keep tabs on his weight and body mass index; he tracked his physical activity with the Jawbone UP, a popular motion-sensing bracelet; and, at his trainer’s urging, he ordered an Omegawave, a clinical-grade ECG monitor that tells him how strenuous of a workout he should undertake on any given day.

What appeals to Mr. Bartakovics (who has added 2 pounds of muscle and brought his body fat down to 10% in the past month) is how effortless the process is. “I wear the bracelet during the day and step on the scale in the morning. The apps do all the tracking,” he said. “Once a week, I spend a few minutes looking at the metrics to determine whether what I’m doing is working.”

Mr. Bartakovics isn’t unique in his data-driven approach; he’s a fairly typical member of the “Quantified Self” movement, which has been growing at a steady clip since the term was popularized by writer Gary Wolf back in 2007. (The term might be new, but the practice is not; Benjamin Franklin famously charted his life for decades.) Quantified Selfers now organize meetups in over 80 cities around the world.

As health-tracking gadgets get less expensive and better looking, more people are jumping on board. The Pew Research Center estimates that nearly 70% of adult Americans now track some aspect of their health or that of a loved one, whether using an old-fashioned notebook or a cutting-edge gizmo. In fact, collecting data is now the easy part; what’s difficult is making sense of it.

No matter what gadget you use, the basic approach is the same. Here are five key steps to ensure you get the most traction with your trackers.

1. Zero in on a goal

Self-improvement is best approached with a goal, not a gadget, according to Buster Benson, a dedicated quantified selfer and creator of the popular goal-setting site “What most people get wrong is that they start tracking steps, calories or sleep before they come up with a question that they’re trying to answer or a problem that they’re trying to solve.”

2. Find the tool

No matter how specific the health-related metric, odds are there’s a device or app to track it. Check out for a comprehensive list (it has a dizzying 505 entries). While trackers work well solo, integrating the data from multiple devices can be especially revealing. The trio pictured in the interactive, for example, will give you a read on everything from sleep quality to body mass index to what days of the week you tend to be happiest.

3. Establish a base line

So you’ve got your fancy new tracker and are ready to embark on your healthier lifestyle. Hold your horses. “I usually advise patients to not change anything for the first few weeks they’re tracking,” advises Paul Abramson, a San Francisco-based physician who goes by the moniker “The Quantified Doctor.” Establishing a base line sets a marker against which you can measure future progress.

4. Make incremental change

Resist the temptation to tweak too many aspects of your lifestyle once you start tracking, suggests Dr. Abramson. Instead, conduct controlled experiments. If you’re trying to improve your sleep, don’t institute pre-bedtime yoga while also dropping carbs from your diet—at least not if you want to be able to tell which is having the most effect. Mr. Benson advocates setting manageable objectives (for example, splitting a goal to lose 20 pounds into two 5-pound projects, then a 10) and tracking for 30 to 60 days at a time—enough to figure out if a lifestyle change is working, but not so long that you’ll get demoralized if it isn’t.

5. Aggregate the data

Here’s where it gets interesting. Most devices encourage you to view the data they collect using their proprietary apps or websites; while these can be helpful for goal setting, they aren’t ideal for figuring out how the more disparate aspects of your lifestyle affect each other. A single, unified dashboard has long been the holy grail for Quantified Selfers, which is why Tictrac ( ), a free Web service, has been getting so much buzz. It not only pulls info from your scale and various activity trackers but can also loop in stats from your email inbox, calendar, social-media accounts and about 50 other data streams. Most important, it lets you compare metrics by dragging and dropping your data, which the website then assembles in beautifully rendered charts and graphs. Does tweeting late at night affect your sleep quality? What effect does your email volume have on your weight? Tictrac makes uncovering trends—and relationships among them—easier and more intuitive than ever.