Get Healthy

Wednesday, March 26, 2014

Don't Become A Statistic

One of the most disturbing, disheartening things that I know, as a Personal Trainer and Health Coach, is that every 33 seconds in the United States, someone…somewhere…will die of a heart attack.  Sadly, most are preventable.

It will take me about 30 minutes to write this blog, proof it, and post it on all my social media sites…during that time, approximately 60 people WILL DIE FROM A HEART ATTACK!!!  I don't know about you, but to me, this statistic is absolutely mind-blowing!!!

Here are some other statistics that may surprise you:

  • 1 person in 4, or approximately 600,000 people will die EACH YEAR from a heart attack…just in the Unites States
  • Women are 50% more likely to die from their first heart attack than men (our symptoms are different, and we don't often recognize them)
  • 64% of people who have their first heart attack…will die from that first heart attack (the only symptom…is death)
  • 2/3's of the adult population in the Unites States is considered overweight or obese (overweight = a BMI of 25 - 29.9, obese = a BMI of above 30.  To find yours, CLICK HERE)
  • Obesity is quickly becoming the #1 PREVENTABLE KILLER (outpacing cigarette smoking) 
  • Metabolic Syndrome (having elevated blood pressure, elevated blood cholesterol, elevated blood sugar, and excess abdominal fat) more than DOUBLES your risk of developing Heart Disease and/or Type 2 Diabetes
  • Sedentary behavior is attributed to a 147% increase in Heart Disease


Even a modest decrease in weight (via healthy dietary changes, and an increase in activity) of just 5-10% can produce SIGNIFICANT health benefits (lowering blood pressure, lowering blood sugar levels, lowering blood cholesterol levels, lowering body fat, and ultimately lowering your risk of Heart Disease)  So, for a 200 lb person, 5-10% is ONLY 10-20 lbs, but can have SIGNIFICANT health benefits!!!  Why wouldn't you want to improve your chances of living a long, healthy life???  Don't become a statistic…this is serious stuff!!!

  • Reduce your weight through diet and exercise
    • you need a MINIMUM of 150 minutes per week of some type of cardio activity…just to keep your heart healthy.  If you want to lose weight, you'll need to up that number)
  • Quit smoking
  • Increase your water consumption
    • (8) 8 oz glasses of water per day (no...not soda, not coffee, not tea…WATER)
  • Eat your fruits and vegetables 
    • you need a MINIMUM o f 5 -7 servings per day
    • sneak them in at EVERY meal
  • Increase you intake of LEAN proteins 
    • chicken, fish, beans, tofu, eggs, and some dark green vegi's
  • Eat "clean"
    • Minimally processed foods
    • Fruits and Vegetables
    • NO SODAS

      I always say, you wouldn't try to build a skyscraper or a suspension bridge without an architect or an engineer…you wouldn't try to fly an airplane without a pilot…you wouldn't try to perform brain or heart surgery without surgeon…WHAT MAKES LOOSING WEIGHT ANY DIFFERENT???  Almost every single person has tried to lose weight in the past…few with good results…most end up feeling frustrated and give up.  Why?  BECAUSE SOMETIMES YOU NEED PROFESSIONAL HELP…period. 

      If you belong to a gym or health club, most often, they will offer a couple of free sessions with a personal trainer.  Take advantage of them!  Find a QUALIFIED, CERTIFIED, LICENSED, INSURED Personal Trainer in your area, and sign up for a couple of sessions with them.  Trust me when I tell you this…YOUR HEALTH IS YOUR MOST PRECIOUS ASSET, AND YOU CAN AFFORD IT!  

      If you don't have anyone in your area, take a look at my Online Personal Trainer.  I train clients all over the Unites States.  This is a great program, and for $79/month, you can give up your monthly fast food habit, and afford it!  Each workout is CUSTOMIZED to your fitness level…they are PROGRESSIVE workouts, so you don't plateau…I provide 2 Skype Coaching Calls each month to discuss problems/issues/challenges/successes.  This program is available on your laptop, your iPad, or your smart phone (via an app download).  Check out my FREE 2 week trial at:  What do you have to lose???  ..except the weight!!!  GET YOUR SEXY BACK!!!

Wednesday, March 12, 2014

Take Back Your Health.... Get Your Sexy Back!

Check out my recent session I delivered at the 2014 American Society of Association Executives Great Ideas Conference in Orlando, Florida.   This 24-minute session convered the reason why to take health and fitness serious and the 10-do's and don'ts when attending a conference or meeting.


Monday, January 6, 2014

New Year, New YOU!

Happy 2014!  I pray that this first blog of 2014 finds you well and happy!  It is my prayer that your worst day in 2014 will be better than your best day in 2013!

So…let's be real for just a few minutes…how's your New Year's resolutions going so far?  If you're like most, you've already faced challenges…maybe "fallen off the wagon" for a day…or even given up and decided that you'll deal with your "whatever" next year.  Do you know that only 6% of people who make New Year's resolutions will keep them through the entire year?  I, personally, don't make them.  I choose instead to pick an area of my life that I need to make a "lifestyle" change in.

Several years ago, I decided that I didn't want to consume foods with High Fructose Corn Syrup in them…the year before that I chose to make a concentrated effort to buy organics for the "Dirty Dozen"…and last year, I tried to eliminate foods with GMO's.  This year, I think I'll just concentrate on adhering to all of those, PLUS avoiding foods with MSG in it.

We each have to find the thing(s) that speak to us…that we feel will help us to reach our goals…that will create a happier, healthier person.  Many of my clients have diet and exercise goals, and to help them, I've decided to create a "checklist" of things that they can make changes to in their lives, in order to add more years to their lives, and more life to their years.

Here are some suggestions (when implementing these, don't do them all at once, take one and stick to it for a week or two…feel what it feels like to successfully change something in your hectic life, and then move on to another one)

  • Find time for a MINIMUM of 150 minutes of exercise (a combination of cardio and strength training) per week (30 minutes per day X 5 days).  This will help you to maintain your current weight, but if you want to lose weight/fat, you've got to move more than that.  Exercise will drastically improve your overall health…especially your heart health.
  • Get 7-8 hrs of sleep per night.  It is scientifically proven that lack of sleep WILL contribute to making you FAT!
  • Drink water like it's your business.  Start with 32-48 oz of pure, cleansing, hydrating water per day.  Work up to 64-80 oz of water.  This is soooooooo good for your body, for weight loss, for flushing toxins, and for helping to regulate blood pressure.
  • Have lean protein and vegi's at EVERY single meal…and EVERY single snack.  Yes, EVERY…SINGLE…MEAL!  Find creative ways to sneak vegi's into your diet…omelets, fruit/vegi blend juice, chopped up in homemade soups, use as "delivery vehicles for dips" (hummus, salsa), on pizza, in meatloaf, and on, and on, and on.
  • Clean out your pantry, cabinets, and refrigerator.  Get rid of anything processed (especially all those sweet, yummies left over from the holidays), and anything that has ingredients in it that you'd need a Doctorate in Chemistry to pronounce.  It's a pretty simple concept:  IF IT'S NOT IN YOUR HOUSE TO EAT, THEN YOU WON'T EAT IT!!!
  • Do NOT EVER skip breakfast!!!  …again, scientifically proven that fatter people are those who skip breakfast.  I won't get into the science behind it, but it has to do with fasting, blood sugar levels, and hormones…trust me on this one…just eat your breakfast.  (Protein and vegi's)
  • Eat something small (containing protein) 30 minutes before your workout, and within 30 minutes of completing your workout.  If you fuel your body, you'll burn fat…if you're body is starving, you'll burn muscle…pretty counter-intuitive huh?  …again scientifically proven…and way too complex to explain in this short little blog…
  • Don't worry about your calorie consumption.  Yes, you read that right.  If you are eating the right stuff, calories don't really matter…it's when you're eating the chemically processed crap that you need to watch every single calorie that goes into your mouth.  If you're eating lean protein, vegi's and fruits, you're giving your body what it needs to run efficiently.  So…if it grows on a tree…EAT IT!!!
  • Cut out all sugar laden drinks.  They are calorie bombs…not to mention what they do to your hormones...which end up making you fatter!  
  • Stretch, stretch, stretch!!!  I can't stress this enough.  So many people lose their flexibility as they age.  Guess what?  Flexibility is one thing that you don't have to lose!  I stretch for a few minutes when I wake up, often throughout the day, after exercise, and sometimes before bed.  Don't you want to be able to tie your own shoe when you're 70?  …or bend down and pick up your grandchild when you're in your 60's?  Motion is lotion for the body!
  • Cut out all fast food.  For the most part, I haven't found a good fast food restaurant…they use cheap, over-processed, chemical laden, food-like substances.  If you MUST eat fast food…please choose items in their most natural forms (apple dippers, fruit cups, yogurt, grilled chicken (no bun or breading), salads)
  • Really look at limiting your starches and sweets if you have a weight/fat loss goal.  That soft, squishy fat around your tummy…well, that is directly related to what you put into your mouth.  Sure, you can say, but it's my hormones…or it's hereditary, I call BS!  Yes, what you put into your mouth affects what hormones are released in your body (fat burning or fat hoarding), but those hormones are released in response to what you're eating!  As for heredity, well we all have a genetic pre-disposition, BUT you can do all the right things to not be a victim of your parents genes.
  • Plan meals in advance.  During the weekend, cook up a dozen chicken breasts…cut up bags and bags of vegi's, make homemade soups and side dishes…freeze them, or just refrigerate them.  The moral of this story is:  if you plan ahead, you are far less likely to make a bad choice.
  • Enlist the support of family and friends.  It's been scientifically documented that those with a healthy support system are the most successful at making lifestyle changes.
  • Hire a Personal Trainer or Health Coach.  Look for those who are credentialed…they've put in the educational hours to be knowledgeable in helping you to reach your goals.  Also, look for those who've "walked in your shoes".  Had I not been 80 lbs overweight for most of my life, I couldn't even begin to understand what it's like for an overweight person to exercise or to resist temptations.  I know what's it's like to be morbidly obese…and I know what it takes to "get your sexy back!"  
Now, these aren't all of the things that will create a healthier, slimmer YOU, but it's sure a great place to start.  I would bet money on the fact, that if you are doing these things CONSISTENTLY, YOU WILL LOSE WEIGHT/FAT…there's almost no way it can't happen!

If you need more information, I'm always available to clarify and offer further suggestions.  You can email me at:  You can also subscribe to my Online Personal Trainer at .  I'm running a New Year special (6 weeks for only $79)…and if you live in the Jacksonville area, you can  hire me to kick your butt into shape personally (New Year special:  (15) 50 minutes sessions for $490 (that's 5 FREE, and you can make 2 payments if it's more convenient for you, OR (30) 30 minutes sessions for $490 (that's 10 sessions FREE, and you can make 2 payments if it's more convenient for you)).

Be blessed!!!  Be well!!!  Be fit!!!

Tuesday, December 3, 2013

You look great NAKED!!!

 As we approach the end of the year, and begin to reflect on what 2013 has looked like for us…what we accomplished…what we didn't…and what we still want to achieve, let's revisit one of my first blogs.  This was written last January, but I think the information so important that I wanted to republish it (in an edited and updated format of course).  

With regards to your body, I want to ask you a very important question:  "When you walk past a mirror NAKED, how do you feel about what you see?"  

My guess is that if you're like about 90% of the rest of the world, you'd rather speak in public than look at yourself naked in a mirror.  Why?  Let me guess…you are carrying a "few extra pounds?"…"you just need to hit the gym more?"…"you need to say 'no' to unhealthy food choices that find their way to your waistline?"  

Are these the same exact issues that plagued you on January 1st of this year?  Did you have a New Year's resolution to change?  …to get fit?  …to lose weight?  …to stop smoking?  …to get into a smaller size?  Well…you've had almost a full 12 months to achieve it…what's kept you from reaching your dreams?  I think the #1 reason that people finish up 2013 in the same boat that they began it in, is that they never truly managed to grasp the concept of making a lifestyle change.  Their intentions were good…they may have even started strong, but life got in the way, they got busy, stress complicated everything, and their good intentions only lasted until about February 18th.  …sound familiar?  Well, let's talk about what it takes to make a lifestyle change.  

First let's look at what a lifestyle change is:  it is modifying or eliminating long-held habits of eating or physical activity and maintaining the new habits over months and years.  Since many of us have tried, and failed numerous times before to bring about healthy changes in our lives, this can be an intimidating journey to begin.  I think the most crucial element is simply that you begin.  Success lies in taking small, sustainable steps toward lasting, doable changes for the betterment of your health.  There are several things to consider for the successful implementation of the changes that you want to make...let's look at them:

Identify your priorities and commitments 

Write down exactly what it is that you want to do/change.  Remember that the things that you spend the most time on, are the things that are the most important to you.  If you want to make exercise a consistent part of your life, then schedule it into your day...make an appointment with other words, make it a priority.  

Make sure that the change is something that YOU want 

This is all about YOU, and for one else.  Why do you want to make the change(s)?  What is your motivation?  Really think about that, and then mentally hold on to that reason/motivation...this is what will help you to keep going when you feel like quitting.  I call this, "knowing your why".

Make sure that you feel good about the changes that you're making 

If this is going to be sustainable, you need to embrace it, and be passionate about it.  If you decide that you want to eat healthier, then clean out your fridge and pantry and eliminate foods that aren't healthy...celebrate that fun music while you're doing "shoot the hoop" with the unhealthy food into the garbage can...make it as fun and enjoyable as possible.

Make small, progressively changing goals 

I don't want you to change everything overnight...that would be almost impossible to stick to for the long haul.  I recommend that when you are identifying your priorities, that you then break each item down into smaller "bite sized" changes.  For example:  "I want to eat healthier."  Okay, start by cleaning out the unhealthy food items from your kitchen (if it's not can't eat it).  The next step (week two) might be, eliminating all products with artificial sweeteners and sugar.  You might then progress to cutting out all processed foods (week three).  See where I'm going with this?  Make your changes progressive...that will make your lifestyle change easier to adhere to.

Finally, don't beat yourself up if you have a day where you slip back into your old habits...the key is to get back into your new lifestyle as quickly as possible.  Once you begin to feel how good it feels to feel good, you won't want to go back to the "old you".  Your body will reward your changes with more energy, feeling better...lighter...healthier.  Friends will comment on how amazing you takes time, but trust me, people will notice.  YOU CAN DO THIS...and you'll be happy that you did!

If you need a more structure approach, I am an ACE certified Personal Trainer and an ACE certified Health Coach.  I train my clients in one of two ways:  face-to-face or online.  Face-to-face sessions work well for those who live in the Jacksonville area.  My Online Personal Trainer is something that I'm very proud of.  I searched long and hard for a web-based platform that would do all the things that I wanted it to do.  I found one that is available to you, both on your laptop, and your tablet and smart phone.  I personally filmed each and every exercise that you might be assigned.  I personally create each and every workout that you will do, and I personally progress those workouts as you gain strength, endurance, and confidence.  I personally Skype with each of my clients twice a month to discuss successes, challenges, and food journals.  …and I am personally available to answer unlimited questions that you might have via email.  You will receive an email every day, telling you what your workout is for the day, and I receive one letting me know if you completed it…so there is a level of accountability.  My Online Personal Trainer is available through the end of the year for only $59/month, and I also have end-of-year specials for my face-to-face training sessions.  For more information, please feel free to check out my website or email me at  

Saturday, November 23, 2013

Tis The Season

Well my friends, like it or not, the holiday season is upon us.  For most this is a time of getting together with family and friends…decorating…shopping…exchanging gifts…sending cards…baking…cooking…and eating…A LOT.  With a busier than normal schedule, most of us are forced to "take something off our plate"…something has to go, there's just not enough hours in a day!  Right?  Sadly, the thing that usually goes is taking care of ourselves…our bodies…making time to exercise…eating healthy…taking our supplements…resting…detoxing…relaxing…breathing.

More often than not, the holidays are a swift and hurtful "one-two punch" that leave us staggering in disbelief in January when we step on the scale, or try to button our favorite pair of jeans.  …BUT alas my friends…I bring you good news and great cheer!!!!  The holidays don't have to steal a year of diet and exercise success like the Grinch stole Christmas from Whoville.  Listen to me carefully…YOU CAN MAKE IT SUCCESSFULLY THROUGH THE HOLIDAYS WITHOUT GAINING WEIGHT AND LOSING YOUR MIND!

Okay, so most of these you probably already know, but when we get overwhelmed, we need reminders to keep us on the right track.  You don't want to undo and entire year's worth of a healthy lifestyle in just 6 short weeks:

  • Make sure that you get 6-8 good hours of sleep each night
  • When going to parties, don't deprive yourself of the tempting "yummies", BUT only have a bite or two (remember NOTHING TASTES AS GOOD AS BEING FIT FEELS)
  • Eat a healthy "meal" before you head out to a party (small grilled chicken salad, broiled fish and vegi's, a protein shake…something healthy that will fill your tummy up)
  • Drink alcohol if you must, BUT in moderation (drink a glass of water in between each alcoholic beverage, use water or tonic as your mixer, avoid getting sucked into the "shot" trap…just say "no" it's okay…really).  IF YOU CHOSE TO DRINK, PLEASE DON'T DRIVE…IT'S JUST NOT WORTH IT, AND A TAXI IS CHEAPER THAN A DUI…OR A DEATH.
  • Put your supplements on your kitchen or bathroom counter in plain sight so you don't forget to take them
  • Schedule yourself as an appointment on your calendar for exercise (you can find 30-40 minutes a day if you really want to…I promise)
  • Sneak in ADDITIONAL exercise (park in the furthest spot when shopping, take the stairs, get a mini-workout in during TV commercials, take a walk at lunch)
  • Drink lots and lots of water…no seriously…LOTS of water (carry a bottle in your purse and your car so you never have an excuse to drink something loaded with sugar)
  • Eliminate soda, sugary processed foods, high fat processed foods, anything that has ingredients that you can't pronounce, fancy expensive coffees, office treats in little bowls (you're not a dog…you don't need a treat every time you go to the bathroom!)
  • Eat your vegi's…AT EVERY MEAL (yes, even breakfast….sneak some spinach or peppers and onions into your scrambled eggs, or some spinach into your protein shake…and NO potatoes don't count as a vegi, so skip the hash browns)
  • Replace one meal a day with a good quality protein shake (watch the amount of sugar in your shake)
  • When you're not going to a party, if you MUST have something sweet, then let it be fruit…whole, real, unprocessed fruit.
  • Keep an "emergency snack" in your purse and/or car (a good quality, low sugar protein bar, or bag of unsalted unprocessed nuts) 
  • Since stress causes weight gain, try to relax (treat yourself to relaxing bubble baths after your workouts or a hard day…spoil yourself with a pedicure or massage…read a book and sip on some green tea)

Now, for those of you who haven't yet started living a "healthy lifestyle", but you're waiting for that "magical" day (January 1st) to arrive, I would ask you why you would put off for tomorrow what you can do today?  The choice is yours…you can make some changes to your diet and activity level and get through the holidays without gaining any weight, or you can start on January 1st trying to lose the 10 lbs that you gained over the holidays PLUS the other 20 that you put on throughout the year…is it worth it?  It just takes a little planning on your part, but what an amazing gift it would be to YOU, if you got to January 1, and you had actually LOST 10 lbs…and without much sacrifice!  YOU  CAN DO THIS!  START TODAY!!!

From now until the end of the year, I'm running a special on my Online Personal Trainer…4 months for the price of 3!  That makes the cost of training with me only $59 a month!!!!  With my Online Personal Trainer, I train you.  You have access to me pretty much 24/7 with emails.  We Skype twice a month to talk about your challenges, successes, and to go over your food journal.  I created this program so I could reach, teach, and impact the lives of as many women as possible…irregardless of where you live, whether or not you can get a babysitter, whether or not you have access to a gym, whether or not you travel…you can still train with ME.   I PERSONALLY filmed each and every exercise that I assign in my workouts so you can see exactly how to perform the exercise for maximum benefit and injury prevention.  I PERSONALLY customize each of your workouts to your current fitness level, taking into consideration any injuries that you may have had.  I PERSONALLY create progressive workouts so your body never has a change to plateau.  You receive an email EVERY SINGLE DAY letting you know what your workout is for that day.  I receive an email EVERY SINGLE DAY letting me know if you've completed your assigned workout for the day.  This is a great way for you to take advantage of my knowledge and experience, and lose weight in the process.  I'll be there with you EVERY STEP OF THE WAY!  I WANT YOU TO BE SUCCESSFUL!  I WANT YOU TO ENJOY LIVING YOUR LIFE AGAIN.  I WANT YOU TO GET YOUR SEXY BACK!!!!

Tuesday, October 22, 2013


As a Personal Trainer and Health Coach, one of the excuses that I hear most often for not exercising while traveling is that people don't have the necessary equipment to get their workout in.  ...well, I'm going to tell you that that, my friend, is nothing more than a cop out!

My clients that use my Online Personal Trainer know that when they're traveling, I will assign them a workout to do that requires absolutely NO equipment...all body weight.  I've personally done the workout when I was traveling, and I would challenge anyone to do it and say that they didn't get a good workout from it!

Here's the gist of the workout (video instructions can be found on my Online Personal Trainer):

Jumping Jacks (30 - 50)
Leg Raises with Hip Thrust or Bicycle Crunches (12 - 30)
Sumo Squat with Side Leg Raises (10 - 12 on each side)
Inch Worm (with Push-Up at bottom for increased intensity) (5 - 10)
Wall Sit (30 - 60 seconds)
Push Up (10 - 20)
Walking Lunge (10 - 12 on each side)
Tricep Dip or Pike Push-Up (10 - 40)
Burpee (10 - 15)
Plank Tuck Extension (8 - 12 on each side)

Exercises should be completed with minimal rest in between, and as a Superset.  Once you've completed all exercises, rest for 1 - 2 minutes, and repeat 2 - 3 times.

The benefit of this type of workout is that you get your strength training AND your cardio all in one super effective, efficient workout.  This type of training is known as, High Intensity Interval Training (HIIT).  Due to the way the workout is done, it creates one of the highest metabolic burns (and afterburn) of any workout out there.

I've also created workouts that use hand weights, balls, bands, slides, and the TRX system.  If you are considering beginning a workout program, please make sure that you start off slowly.  Understand that you WILL BE sore...probably very sore for the first week, but this is your body making the changes that you want.  Be patient because only modest reductions in body weight (about 2 - 3%) will happen in the beginning of an exercise program.  According to studies, "...literature suggests that diet plus exercise, rather than diet only or exercise only, produces significantly greater weight loss at 12+ months.  Even though the scale might not be going down as fast as you'd like, you have to know that you are creating YOUR health from the inside WILL notice your clothes fitting better, and other people will comment that your face looks thinner...don't stop...keep it up, and you'll get to where you want to be! didn't gain the weight won't lose it overnight either.

If you're interested in my Online Personal Trainer, you can find more information, and a short video on my website:  For less than $2.80 a day you'll receive customized, progressive workouts, daily accountability, and weekly check-in calls from me personally.  If you start now, you'll be well ahead of those making a New Year's resolution to "get fit"...heck, I'll even go as far as saying that you'll look great in your holiday holiday parties, and you'll feel sexier on New Year's Eve!  So why not start your fitness journey now?  What do you have to lose...except for fat and weight?  GET YOUR SEXY BACK!!!!  

Tuesday, October 1, 2013

Your Weight, Your Fat, and Your Health

Wait!!!  What's the big deal with weight???  We get so hung up on the number on the scale, when it doesn't even reveal the true picture to us.  Your bathroom scale can only measure your body mass in pounds (or kilograms), but is completely indifferent to your body composition.  A scale can make someone seem overweight...even if they are not over fat, and vice-versa.  You see, a scale can not possibly tell you what you body's fat mass (or lean mass) is.  It is important to point out that anyone trying to lose "weight" is really trying to lose fat...not necessarily weight.

Let's take a closer look at body composition, which is the number that you should be looking at to determine if you "fall within a healthy range", determine if you need to lose fat, or to see if the "weight" you've recently lost is fat or lean mass.  This is especially important because "dieting" often leads to a loss of fat-free weight and water, and this is why dieting alone is not conducive to creating the lean, toned looking body that most people seek.  In order to lose fat, you MUST combine a healthy diet WITH exercise (especially strength training).

Let's also take a close look as to why during a weight loss program (combining diet and exercise), there are times when weight loss slows, stops, or even reverses.  Now read this carefully...despite the fact that your weight loss may have slowed, stopped, or that you may have gained a few pounds, you still can be loosing fat and gaining lean body mass. 

Click on the following photo as a reference to see more detail on fat loss.

The magic number that we need to look at here is your body fat percentage.  A healthcare professional, or Personal Trainer should be able to give you a fairly accurate, quick assessment of what your body fat is.  Once we know that number, we can determine how much body fat you need to lose to be within a healthy range, and ultimately deduce approximately what your weight should be.  Let's do the math so you can see what I'm talking about:

Tom is a 49 year old man who weighs 212 lbs, and has an estimated BF% (body fat) of 21.3%.  His goal is to reach a BF% of 17% (which is in the "healthy" range for him).

     STEP 1 -  100% - BF% = Lean Mass %
                      100% - 21.3% = 78.7%

     STEP 2 -  Body weight x Lean Mass % = Lean Mass
                       212 lbx x .787 = 167 lbs Lean Mass

     STEP 3 -  100% - Desired BF% = Desired Lean Mass %
                       100% - 17% = 83%

     STEP 4 -  Lean Body Mass/Desired Lean Body Mass % = Desired Body Weight
                       167 lbs / .83 = 201 lbs

So you can see that the weight corresponding to the desired BF% of 17% is equal to 201 lbs for Tom.  With regular aerobic activity, resistance training, and dietary management, he would need to lose approximately 11 lbs of fat weight to reach his goal of 17% BF.

I know this was technical, and I hope I explained it thoroughly enough so that it helps you see why the number on the scale isn't the only number that you need to look at.  Find someone who can give you an estimation of what your BF% is, and then you can do the math for yourself to see where your "healthy" weight is.  You should also know that for women, a BF% between 15-31% is considered acceptable...anything over 31% is considered obese.  For men, a BF% between 12-24% is considered acceptable...anything over 25% is considered obese.

If you need help with your body composition assessments, losing fat weight, and getting on a consistent exercise and nutritionally sound eating plan, contact me.  You can also check out my Online Personal Trainer at  For less than $20 a week you have access to me, as your very own Personal Trainer and Health Coach.  Reclaim your health and get your sexy back!