The Next Chapter by Jim Johnson

Since December 28th, 2015, I have changed the way I’ve been cooking and eating. I’ve been working hard at controlling the carbohydrate intake every day (I am averaging less than 100 grams each day). I’ve been concentrating most of my recipes on an LCHF diet plan. I’ve been using web sites such as, that have helped me a lot.

I have logged every meal into #MyFitnessPal app. I wear a #Fitbit and it automatically registers the steps into #MyFitnessPal as long as I keep Bluetooth enabled on my phone. I’ve started working out again which I log into my #FitnessPal.

My results?  I’ve lost 14 pounds. My blood pressure is the lowest it’s ever been. Yes, I’m on a BP medication but will be going off it soon.

I have osteoarthritis in my knee and hip. My knee pain has all but gone away. My hip still hurts at times, but it has in the winter.  But I’m encouraged all the same.

My blood sugar readings during the day are now within the normal range according to the American Diabetes Association scale. While I am on medication, my goal is to get off of it.

TODAY, I start a new plan.  I’ll be drinking this for breakfast and dinner.


UPDATE: It tastes GREAT! Thick shake. I used a blender to mix it well. I really like it! My 10 year old son tasted it and gave it a thumbs up!

I’ll eat a normal lunch (still watching the carbs!)  My new goal is to drop another 10 pounds.

My challenge to YOU is coming very soon. Be watching for it.

I’ll record my new progress as I start tis new chapter. Be watching for that, too. 

If you’re interested in this shake now, visit to order some. You’ll see some great transformations there, too. 

Who Should be Your Fitness Partner (s)?

Choose someone who you trust. Someone who you know won’t accept your lame excuses for skipping your workout or running a train on a pint of Ben & Jerry’s. Hopefully you can find a workout partner with the same schedule as yours. Don’t worry though- that’s not necessary. You can use good ol’ technology to check in on each other and make sure you’ve done what you were supposed to do.

Set clear, written goals and expectations so you both know your roles as well as boundaries. Usually, just having to check in with someone makes them stick to their workouts, but add in some friendly competition if you’d like. For example, set a goal for how many times you will workout that week and for how long. Both of you can work toward that goal. If someone skips a workout they owe the other person a coffee, or maybe 1 million dollars, depending on your budget. Make short-term and long-term goals to keep you motivated.

Don’t ask yourself “What if I fail?” and don’t think about letting your partner down. Instead, force yourself to daydream about “what if I succeed?” and get excited about the new body, new energy, and new strength you will have. Look forward to your accountability partner’s cheers and applause!



How many people succeed at weight loss? by Mike Kramer

More elusive than Bigfoot, more mysterious than the alien residents of Area 51—they’re so anonymous, we’re tempted to ask “do these people actually exist?” I’m here to tell you that YES they do exist. You may even know one or two.

They’re the legendary 5% of people who have lost weight and actually kept it off for the long-term. If you’ve never met one these people before, don’t be surprised. They prefer to stay relatively unknown. Having discovered the prized secret to a healthy lifestyle, they tend to enjoy their status and privacy.

But what about the other 95% of us who have struggled with weight loss and continue to do so? Are we doomed to a life of frustration and failure, with no promise of good health in sight?

Of course not! At SparkPeople, I’ve witnessed a lot of these 5%ers in action. I wondered, what do they do differently than the rest of us? After a non-scientific review, I was able to boil it down to a handful of key strategies and tactics that are pretty common among people who succeed. For the first time, their secret is out. The doors are blown off. Join me in exploring these secrets and use them in your own life. Pretty soon, you can be part of this group too.

The 5%…

…Make It Public. The 5% generally don’t keep their weight loss efforts to themselves. They recruit supporters. They ask for help. They swap war stories with friends. They give and take encouragement. Often a goal buddy is involved, or at least a positive, supportive friend who holds the dieter accountable. Studies show that just by writing down or announcing your goals, you automatically increase your chances of success. Keeping a Community Journal or blog is a non-threatening, productive way to make your goals public.

 …Pay Attention. A permanent, healthy lifestyle is created on purpose. Planning, tracking, reading menus, asking questions, following progress reports—they’re all part of the 5% strategy of knowing what’s going on and preventing setbacks. This crowd doesn’t believe in fooling themselves or relying on chance to make things happen. Usually (if not always) aware of the foods they eat, and on the lookout for opportunities to stay active, they know that good health is no accident. Nutrition Trackers and Fitness Planners play key roles in this strategy.


 …Enjoy Themselves. There’s a reason that a healthy lifestyle sticks around for this small minority. They make weight loss a positive experience and have fun with it. Because they feel good about their goals and their new habits, they also feel good about themselves and what they’ve accomplished. Programs based on negative messages, dread, resignation, or criticism are doomed to disappear. Optimists are proven to reach more goals than pessimists. They also live healthier, longer lives.


 …Make Gradual Changes.

Read the rest here:

Personal note by Jim: 

▪ I’ve lost nearly 12 pounds in 1 month. My blood sugar is slowly improving.
▪ I’m not on a diet.  I’ve changed the way I eat.
▪ I’m not depressed or sad or mad.
▪ I make my progress known here on this blog.
▪ I’m about to start a new chapter on my fat to fit journey (more on that soon).
▪ What Mike Kramer writes about here is true. 
You CAN do this.
▪ It works if you work it.

Overweight or Obese?

As painful as it seems,  we need to evaluate how healthy we are. Here’s a chart that many of us need to see: 


You can find a BMI (body mass index) calculator here:

This information can save a life!  Know where you are. See where you want to go.  You can change this! 

One month ago, I was considered obese with a BMI of just over 30.  Today, I’m in the overweight range.  In just 1 month!  I’ve lost nearly 12 lbs. I want to lose 10-15 more. I’ve got a plan (more on that soon). 

Start a new you today. It can be done! 

I’m pulling for you.