I’ve been thinking a lot about the chicken or the egg debate. Well sorta.

It seems as though we have our own chicken or the egg debate.

What came first, the results or the effort?

It seems as though many of us are obsessed with results. We work our tails off only for results. We make healthy choices only for results. We run for an extra 5 minutes only for results. We make a sacrifice only for results.

And when the results don’t happen, when we expect or want them to occur, the first thing we want to change is the amount of effort we put forth.

It’s fascinating. However, the amount of effort we put forth absolutely has a direct impact on the results we’ll see and feel.

And yet when we see results, we become even more motivated, and are willing to put forth more effort.

Results then can either make or break the effort dial.

See results and you’ll turn up the dial. Don’t see results when you want to and we’ll turn it down.

Here is what I can assure you of:

Your body and my body never lie. You can think you’re fooling yourself. You can think you’re fooling me.

Every basket counts in a basketball game whether it’s in the first 25 seconds of the game or the last 25. They all count towards the overall final score. Individually, they may not seem like they matter much but collectively they matter a lot!

The amount of effort you put forth really does matter. Whether it’s running for an extra 5 minutes or eating less than you really want to, every drop of sweat, every feeling of fatigue, and every compromise really and truly makes a difference.

Results will happen.

Your body has no choice but to work its magic when you’re eating right and exercising consistently! If you want results quicker, turn up the effort dial. You can’t control exactly how your body responds to different things but you can control the amount of effort you put forth.

And finally – if you only care about results as in looser pants or a lower number on the scale you’re missing the real point of eating right and exercising.

Not only will you revert back to your old ways once we reach a certain size or number but you’re going to constantly feel like your depriving yourself. You’re going to constantly look for ‘get rich quick‘ types of programs or diets that do not work.

Instead focus on the real rewards and results! Living and enjoying your life as much as you possibly can.

No matter how much I enjoy eating junk food, and believe me I do – I have never in my entire life felt better from eating poorly and not exercising than I have from eating great and exercising. In other words, I feel better – heck I feel amazing – on the days that I eat great and exercise. So much better than I do on the days I don’t.

That’s the real reward. And if you truly focus on feeling as good as you can – your body will work its magic the way you want it to.

I promise. Just stop playing the chicken or the egg game!

But certainly feel free to eat both of them!

I hope you had a wonderful weekend!

I just got off the phone with a client and after asking him something he replied with, “I can’t…”

You can’t? Really?

Or, you don’t want to?

Big difference.

Next time you find yourself saying, “I can’t” say “I don’t want to” instead.

It automatically forces you to ask yourself a tough question or two. It puts the pressure back on – which is what we all need.

Super Bowl Sunday has practically become a National holiday here. Over 100 million people watch the game (or the commercials) globally and more junk and food is consumed today than any other day. The pizza industry estimates 350 slices of pizza will be eaten per second during the game.

So here are some tips and tricks to help you eat better today.

I’m going to preface this as I always do: I’m not saying eating junk isn’t fun. All I’m saying is that eating healthfully is way more fun!

1. Finishers. We love finishing things! That’s why it’s so hard to leave things on our plate; like the last few bites we don’t even want. Our clue that we are done eating is that our plates are clean.

The game plan: Use smaller plates, dishes and glasses. We drink more from a wider glass than a taller glass so use taller glasses instead of wider ones.

2. Never Forget. There was a great study in which one group of people ate chicken wings and the bones were kept in front of them. In the other group, the plates were cleared every 15 minutes or so. Who do you think ate less? The group who saw all of the bones. You can do the same with alcohol. Always serve new glasses and be sure to leave the old glasses out and the bottles, too!

The game plan: Keep all of your bones and food remains on your plate. Do not throw ‘em out. Keep all of your cans and bottles too.

3. Stop reaching. Always pour or put the snack into something. Otherwise, the hand always reaches into that bag. Having endless portions in front of you is a sure fire way to overeat.

4. Less is more. The first bite is always the best so just reduce your portions. In general, when food is out of your sight – it’s out of your mind because the more we’re cued, the more emotion and billions of dollars of advertising are at work.

5. Are you actually hungry? Remember: Companies spend tens of millions of dollars advertising because it works. In fact, it can work instantly. Many of the commercials are for food and alcohol.

The game plan: As much fun as the commercials are, maybe, it’s not a good idea for you to watch them. Stand up. Stretch. Help out in the kitchen. Besides, the best commercials will be all over TV and the internet in the coming weeks.

6. Double fist. Not necessarily alcohol but any beverage. I know this tip is a little ridiculous but it just might work. Double fisting means holding a can (or bottle) of beer (who says we can’t make it anything though?) in each hand. If you’re always holding something in each hand, you can’t eat!

7. Eat with your non-dominant hand. It takes 20 minutes to digest and realize the affects of the food we ate. Hence, you keep eating when you are no longer even hungry.

The game plan: Make it harder to eat. Use chop sticks. Eat with your other hand (and laugh a lot!). Try pacing yourself with the slowest eater.

8. Distractions. If you eat while you watch TV, or do anything in addition to eating, you’re going to eat more. Smell the grass. Live in the moment. Taste your food! Pretend you’re a food critic.

9. The health halo. Watch out for Subway or any other healthy eateries. Most people, because they think they are eating healthfully, will eat a lot more. The calories will add up and before you know it, you’re ‘healthy’ meal is not so healthy!

10. Groups: When you are with 1 other person you’ll eat 35% more, with a group of 4 it’s 75% more and with 7 or more it’s 96% more!

The game plan: Put whatever it is you’re eating down after each bite. Only take another bite once you’re done chewing the previous bite. Take a sip of water in between each bite.

11. Don’t call it a comeback. Towards the end of the game, you might find yourself just eating to eat. Are you really still hungry? If you’re not hungry but choose to eat anyway — say out loud, “I’m not hungry but I’m going to eat this anyway!” (Or at least say it to yourself.) This helps to wake you up because many times we’re just eating to eat.

12. Make it harder! If you’re having your own party, only serve in the kitchen. Being able to roll over and grab more food is going to make it very easy to eat a lot.

The game plan: If you’re at a party, do not ask anyone to get you anything. Get up. Stand up. And get your own food.

13. Wear tight, tight pants! It’s a lot easier to stop eating when you know you’re full. One telltale clue is when your clothes and belt starts telling you. Sounds obvious, but stopping when you’re full is probably one of the hardest things to do, especially when everyone else is helping themselves to seconds and thirds.

The game plan: Wear very tight pants because then you’ll have to stop eating when you’re stuffed. You’ll just be too uncomfortable otherwise.

14. To drink or not to drink? Is alcohol a trigger? Our irrational mind tends to get a lot louder after a few drinks. Alcoholic drinks are not only loaded with calories but they are likely to lower your inhibitions and might trigger you to eat more than you really want to.

The game plan: Don’t drink tonight and the Body Tutor on your shoulder might just be a little louder than the devil on your other shoulder.

15. Focus on the special stuff. Don’t waste your calories on large portions of food you can eat every day. Limit the variety you have.

The game plan: Only two items on your plate at any one time. Having a lot of different items on your plate stimulates your appetite.

16. Is it worth it? Ask yourself, “Is this really worth it” before you dig in. Many times, we’re just eating food simply because it’s available.

17. The easiest tip of all! Eat before the game! If you have a wonderful meal before the game, you’ll be a lot less tempted to eat during the game!

18. Perfection doesn’t exist! Most importantly, and this is somewhat counterintuitive, don’t sweat it if you make a dietary mistake or two or three.

Just like any other day, Super Bowl Sunday will have its ups and downs too. There is no perfect day much less perfect Super Bowl Sunday.

As always, if you’re consistent with your diet (and exercise) for the other 364 days you should be in great shape. If you’re not, I guarantee it’s because you’re not staying consistent with your diet and/or exercise.

Go Saints!

Making progress and getting things done are not the same.

Progress happens when you check the right things off your to-do list that are actually moving you toward your goal.

Otherwise, you’re getting plenty of motion but not really getting anywhere.

Step one is knowing the goal. (I think we all know our goals here.)

Step two is knowing what the path to get there is. (I think we all know this too.)

Progress comes when you keep the critical path as the priority. Otherwise, we’re just jogging in place.