Tag Archives: health coach


One Man’s Journey to Better Health

This is the exact post that a member of my team posted in our online motivation and support group just last week. If you think you can’t change, read this. Then, let’s talk to help you get started.

A question I get often is, “What did you take out of your diet?” usually followed by “What will you eat when you’re done?” I know these seem harmless, but I’ve been on a road to fitness for a long time with many bumps in the road along the way.

This time around I’m realizing my view on food was kind of whacked. I ate when I was happy, I ate when I was sad, I ate to be social, I craved every kind of chocolate, donuts, cookies, chips, and ice cream and didn’t deprive my cravings. Only to wake up on the eve of my 50’s and see a man in the mirror I didn’t recognize.

Now here I am 53, nearly 6 years into my journey and 5 days from a body building competition. Are you kidding me?!

Never ever in my wildest dreams would I have imagined that first round of P90x would lead me here.

I also get this, “well at least you’re fit, so it’s easy for you.” I chuckle at that also. This was most definitely not the case and if you are just starting your journey, please hear me, IT IS WORTH IT!

I’ve increased my fitness and nutrition knowledge and now both my outlook and taste buds are different.

So, what have I taken out of my diet? Well here is a short list: high blood pressure pills, high cholesterol pills, Prilosec OTC, Tums, three month blood pressure checkups, just to name a few.

You see I think I was a “food-aholic” and it almost got me. I still recall the doctor telling me I was not healthy enough to exercise, oh my! I have cut out most processed foods, but I can’t say I miss them. I didn’t just cut them out, I gradually replaced them with smarter choices as I figured those voices (choices) out.

Will I ever have a pizza again or ice cream or M&M’s? Maybe, but now I don’t miss them, think about them, or crave them. Actually that kind of food doesn’t taste “right” any more and often even a small bite will make me a little sick to my stomach. I would rather not eat than eat what I see as junk or at the very least extremely low nutritionally dense highly processed chemically infused taste bud confusing food.

In fact, check out what I do eat. This is a picture of my lunch today. I actually couldn’t eat it all. So I have lunch for tomorrow.

By the way, I’m never hungry and eat a ton of food! Along my journey I’ve learned to cook, season, count macros, and make incredibly nutritionally dense low glycemic index taste bud thrilling meals with no oil, cheese, dressing, ketchup, mayo, or bread.

Yes it takes about a month to detox your taste buds and body and yes you will feel like crap. Then comes the amazingly satisfying feeling that comes after eating a healthy meal. Imagine how crappy you feel after eating a large pizza or bowl of ice cream or whatever your less than healthy indulgence is. Well, the exact opposite sensation is also there when you treat your body to healthy food. It really is amazing!

I eat salad dry because lettuce variations, vegetables, mushrooms, tomatoes actually taste good! I love eggs, oatmeal, fruit, all kinds of fish, chicken, steak, turkey, and sweat potatoes are awesome! In short, I’ve added far more to my diet than what I’ve taken out.

I know the old me is still there. Facebook time hops remind me almost daily. However, I’m having the time of my life and that positive reinforcement fuels my desire to keep old me old and let the new me keep going.

5 Quick Ways to RECHARGE and find time for YOU

Tell me if this sounds familiar:

It’s 6:00 am and the alarm goes off. Barely conscious you hit the doze button, then hit it again 10 minutes later, and then again one more time. The buzzer goes off yet again and you realize you’re late. You fly out of bed, yell to the kids to “get up!” dive in the shower, and race to get everyone out the door on time. When you get to work you open your email and wonder who in the world is sending all these messages to you overnight? Didn’t you just clean out your inbox at 6:00 pm yesterday? You respond, head to meetings, and scramble to meet the deadlines for the day. Race home or drive kids around from various activities, and hope to squeeze some family time in before flopping into bed again. Rinse, repeat, rinse repeat.

Even today, as I sit here feeling fit and accomplished having completed the final workout of my second round of Tony Horton’s vigorous week 22 Minute Hardcorps program, my body and mind are ready for some recovery and a bit of “me” time. It’s so critical that we do things DAILY to take care of ourselves before or in the midst of our work day. When you take some time in your day to step away from your desk, you come back invigorated, more focused and ultimately more productive. Here are 5 ways I choose to recharge so I can move forward in the most productive way.8f67c57e21bc70813c49dfb717a1903f

  1. Exercise. Well, you know I would put this first, right? I highly recommend doing some form of exercise first thing in the morning. Aside from getting the juices flowing, it sets the tone for making positive choices like having more patience, being more thoughtful and making better nutritional choices. That energy gives you a sense of accomplishment that positively impacts everyone and everything in the hours ahead.
  2. Prayer and/or Meditation. Another great thing to do before you’re feet hit the floor. Yep, there’s an app for that to make quick meditation easy. This helps you visualize the gifts in your life for which you are most grateful and minimize the negative thoughts that creep into our brains.
  3. Journal. I try to find time to do this at the end of the day. Have you ever really taken the time to assess your day? What went well? What you could have done differently? What actions will take to make tomorrow better? Boy, talk about making progress toward goals! I never wrote in a diary as a child. I was always too busy to assess my thoughts and feelings. As an adult, I find this to be a great way to be more present and remember those little moments in life that string together into great memories.
  4. Talk to friends and family. It might sound crazy to some of you that I have to list this as a daily reminder. Yet I know there are others out there who know that days or even weeks can go by without socializing outside the office. When you take interest in other lives and provide support, encouragement, and excitement for what is happening for others it keeps you grounded.
  5. Do some active play. Different from exercise, I mean engaging in real play time. The other day, in the middle of my workday, my eldest son and I went out to the garage and played a few games of ping-pong. (I have the luxury of working from home.) At the end of another long day, struggling from a brain cramp and trying to get my last few tasks accomplished, I went out to the driveway to shoot some baskets with my youngest son while he waited for his ride to soccer. Fun with family, exercise and re-focused to continue the day. Trifecta!

Our daily work and household tasks can take over to the point where we feel there is no time for us. It’s critical that you find a balance and take time out daily to focus on YOU. Let’s face it, the battery will run low pretty quickly if you don’t take the time to recharge it.

Valentine’s Day, Love and Community

“Law is nothing other than a certain ordinance of reason for the common good, promulgated by the person who has the care of the community.”– Thomas Aquinasfitness community

Ah, Valentine’s Day. We love it when there is someone special in our lives. We hate it when there isn’t. Sure, being in love is important, but what about being part of something bigger to fulfill our human need of belonging? Being part of a positive community is so valuable because it provides us with a sense of cohesiveness among a group of people. As I sit here on a 14 degree day in New England, I see it withering away. Our society is moving at a faster and more detached rate due to technology, busy schedules and the frequency with which we change jobs and location. Throw in a winter season with colder temperatures and piles of snow and we become isolated in our homes, which begets a greater sense of loneliness and depression.

One example where I’ve seen the positive impact of community, people supporting and interacting positively with others who share a vested interest, is in the health and fitness challenge groups I’ve lead and been part of over the last 10 years. Changing bad habits and staying consistent with better ones is tough. Let’s face it, temptation is all around us, we all have stress in our lives and God didn’t intend for us to be perfect. It takes a village of people, coming together with common struggles, common goals and a willingness to remain open-minded and caring to change lives for the better.

Those of us that have been part of these groups would admit that we ALL struggle. We’re all tempted to skip our workouts and eat poorly and we’ve made countless mistakes. Those of us that have had more good days than bad would also attribute the people in these groups as the main reason they stay on track or bounce right back when they falter. It’s these people who inspire, motivate, empathize and help us be honest with ourselves that have helped us reach milestones to become happier, healthy humans.

Over the past 6 weeks I’ve been honored to be part of a special group. I was asked to be part of a test group for Tony Horton’s new program; 22 Minute Hardcorps. I am participating among a group of health and fitness Coaches. You’d think we wouldn’t need each other, that we’ve got this health and fitness thing wired, that we all came into it in great shape already. Wrong! It’s been oddly comforting to see that the other Coaches in this group share the same struggles as me. They want to dive into the foods they love, they are finding the workouts tough, they’ve cheated here and there…they are not perfect.

But here’s the thing: we’re all in it…together. We all have a common goal: to go through these 8 weeks following the program the best we can. We are cheering one another on, sharing our struggles, sharing our wins, leveraging our own unique strengths and celebrating each other.

Let’s face it, a strong community, whether it’s a fitness community, neighborhood, town or city benefits the individual, the community and the greater society. Our team is more positive and focused and feeds into every part of our lives. People of all ages who feel a sense of belonging tend to lead happier and healthier lives.

I would LOVE it if you’d like to be part of our next group, starting March 14th. The stronger the group, the more powerful we will be. We’ll be doing Tony’s new program, 22 Minute Hardcorps and you’ll not only have the benefit of a great community, I will provide my own personal experience with the program as an added means of support. I’m excited to try it all over again with a NEW group.

CLICK HERE to join.

Want to be part of a PRIVATE video conference with me and Tony Horton on Tuesday, February 16th at 9 pm EST? Write me at kjcaldicott@gmail.com.

5 Life Lessons Birthday Blog

The 21 Day Fix Group begins June 16th. I still have some room for more! Message me if you’d like to be part of the group.

PRIVATE WEBINAR with TONY HORTON on July 8th, 8 pm EST, 5pm PST. On this LIVE Webinar, Tony will answer YOUR HEALTH AND FITNESS QUESTIONS. To get a private invitation and submit a question, send me your Name, email address and your question.

5 Life Lessons Birthday Blog

Today I turn 49 years-old. The start of the final year of a decade, the last year in my 40s, one year closer to 50. Hmm…those descriptions all sound a bit depressing.

Birthdays are a day of celebration but with each passing year after the age of about 35, they can become a day we want to avoid rather than celebrate.

As I lay in bed this morning thinking about this day, I felt blessed. I’ve been married to a wonderful man for almost 20 years, I have three great kids, I have a career helping others get and stay healthy that I love and I am in good health myself. What more can someone ask for on their birthday??!!

As we all approach the annual celebration of our birth, it becomes a time to reflect on what we’ve learned and what we want to continue to become. I thought I would share a few lessons from great authors I have read that have helped steer my path in life.

  1. From Joel Osteen, Make Every Day a Friday: “Just be your best each day and God will bring you divine connections. I’ve always been one who strives to achieve and a bit of a perfectionist and this can cause one to lose sight of what’s really important. That is why you see the self-adhesive note on my Facebook wall and that I have posted right above my desk that reads “strive for progress not perfection.” It’s always good to strive for a better form of you each day, but never healthy to strive to become someone else and it’s always important to thank God each and every day for your blessings.
  2.  From Tony Horton, The Big Picture- 11 Laws That Will Change Your Life: “Find a balance.” Simply words to say but not easy to put into practice. Tony always talks about balancing saying “yes” and “no.” As a parent, we can say “yes” to a lot of things. For example, we feel pressured into volunteering our time in fear of not letting people down. On the other hand, we can say “no” too much and then realize that we may have missed out a on a valuable experience in fear of failure. As Tony has taught me: “The goal of balance is to take advantage of opportunities for growth, to know your abilities and your limits, to protect yourself from harm, but not get in your own way.” As time marches on, I am realizing that there are so many things I’ve said “yes” too out of guilt that weren’t necessary and too many things I’ve said “no” to. Assess life’s choices and select and plan for those that can make your life the most rewarding and fulfilling one that it can be.
  3. From John Maxwell: Everyone Communicates, Few Connect: “The ability to connect with others begins with understanding their value.” This continues to be a tough lesson for me. Ever engage in a conversation or an argument and just want to get your point across or make sure other’s understand, or more so, agree with your perspective? It’s taken me a long time to figure out that’s not the point of connecting with people. Strong, lasting connection with co-workers, team members, family and friends occurs when seek to focus on the other person, make an effort to gain insight about them, find common ground, inspire (rather than inform) and be authentic.
  4. From Brene Brown: Daring Greatly: “It’s far better to be vulnerable and put yourself out there, take risks, than to stand on the sidelines and hurl judgment and advice.” I often thought of vulnerability as a weakness, as a flaw in me. As a high achiever, failure is tough to take. The reality is that emotional exposure and the learning lessons that come from taking risks and truly “being all in” far outweigh doing nothing at all.
  5. From Rick Warren: The Purpose Driven Life: “Knowing your purpose gives meaning to, simplifies, focuses, and motivates your life and prepares you for eternity.” When I ask my customers to engage in a purposeful journey toward better health and fitness, the first thing I suggest they do is write down their “why.” I ask that they truly dig down deep and ponder the reasons why they want their current state and behaviors to change. Without this, they are likely to fall off the path and go back to eating poorly and moving very little. In most major decisions I make I have this conversation with myself and when I do I realize that I might be making major decisions for the wrong reasons. Any decisions that are driven by fear, materialism, resentment, anger or need for approval by others are never fruitful to making us or our lives better.