Hello friends,

I haven’t updated this website in so long! It feels like it’s been a long time! Since the last time I posted something, I’ve learned quite a bit more. Some of the learning from experience, some of the learning from reading/studying. I would like to share some common ways to cut calories with you.

Condiments - Yes, this can add up! Just a serving of ketchup is 20 calories. One serving of mayo can be an easy 60-100 calories. Adding relish can even add 15-30 calories. BBQ sauce on chicken? Yes, this can even add an extra 60-200 calories. It gets a bit crazy if you ask me. Every calorie can count in the long run. Be wise with the toppings!

Coffee Creamer – (10-20 calories) in one serving. If we just dropped the stuff, we would be better off. Don’t get me started on them yummy seasonal creamers!

Butter – Not saying that ALL fat is bad. I enjoy eating healthy fats! Maybe just cut the butter in half.

Cheese – Do we really need the cheese? Why not cut the cheese in half? Instead of 2 slices, why not one slice? This will save you an additional 30-70 calories. Cheese in moderation, is not a bad choice. But if we don’t really need it on our sandwiches, why add it?

Light – I do support some “light” products, but I will not support all of them. Most “light” versions of food end up containing extra sodium, sugars, and hidden ingredients. Read your labels! I do eat fat free/light cheese and yogurt. I do buy breads that are lower in calories, I do get light dressings when it comes to dining out. Check your labels, and know your facts. Sometimes, the whole fat free/light hype isn’t what it’s all cracked up to be. Don’t rob yourself of important fats.

My prayer is that you take what I have learned, and learn from it yourself. I pray this will spark an interest within you, and help you live a longer, healthier lifestyle. Life is a gift, and we should treat it as such.

-Justin Willoughby

Hello friends,

Are you like most Americans? We make a New Years Resolution, and wham! What happens? We break it within the first month. Did you notice that it’s not just in the diet? It’s also in some lifestyle changes. Maybe your goal was to watch less tv, or start an exercise program. If you attempted to make a change and failed, there is hope for you. You can DO IT! It’s not as hard as it appears to be. You don’t have to be a statistic. You can follow through with what your goal was. How? It’s not going to be easy. You need to make drastic changes in your mind. Your mind is powerful. I am a believer of the bible, and there is a powerful passage in the bible that sorta leans towards this. It says “As a man thinks, so is he..” If you think/believe in your heart that you will fail, guess what, your set up to fail. If you believe/trust/think that you will succeed, guess what? You will succeed. You can do it. Don’t jump off the wagon just because it seems hard. Get back on! The road WILL be bumpy, but you are able to stay on the road. Your the driver, if you stop, you will stop. If you keep the engine going, you will keep going. Keep following through with your RESOLUTION! YOU CAN DO IT!

-Justin Willoughby
(One Step)

Hey friends,

Justin back with a small workout tip for you. Sometimes our workouts don’t actually have to be hard. Is that good news? It is for me! I usually do an hour of cardio a day. Sometimes I will do a little more than this. I usually do 50-60 minutes in the morning of cardio, and do another 12-20 minutes later. What if you don’t want to hit the gym? Here are some other activies you can try.

- Ping Pong (YES! This get’s your feet moving, and if it is intense enough, it can get your cardio up.)

- Yoga (I am not a big fan of this, but I know of people who try this, and use it as a workout.)

- Small walks in the grocery store. (Count your steps. You can walk about 2,000 steps to get a mile in. I did a study that showed me something interesting. It showed me every 20-23 steps equals one calorie burned. If it doesn’t drive you crazy, try counting how many calories you burn. Have a goal in mind, and follow up with it.)

- Clean (Yes, if you have about an hours worth of cleaning to do, this can burn a good amount of calories. Windows, vacuuming, sweeping, dusting. This all adds up.)

I hope this helps you all.