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I don't know about you but 2005 has raced to a close and I still had a list of tasks that I seemed to think I would accomplish. I started feeling overwhelmed! That was my red flag to take a close look at my priorities and focus on what can realistically be accomplished by me and what can be delegated. As you read this newsletter I want you to work one primary muscle, the thinking muscle. What is the one thought that should follow you as you read? That thought and thinking is focused on "What CAN I do to improve?" Think who, what, when, where, how and why. Think getting going right now with the first steps of times, tasks and timelines. Things are accomplished in increments, one step at a time. Create some nervous energy to overcome the initial inertia so that momentum can kick in.

The beginning of the year is an excellent opportunity to stop, take a deep breath and assess and reassess where you're at, where you want to go, why and how you're going to get there. Once you reach the point that you can truly say that you have done all that is reasonably possible on your part to improve your life and lifestyle, then it might just be permissible to think that you may be a victim of circumstances. The truth is that there is much that you reasonably can do and undertake to improve your life in any of the areas listed below and therefore avoid the "victim mentality" which is disempowering and will make your life dependant upon the circumstances instead of focusing on your life choices and decisions.

Lt. Col. Weinstein: As Seen on the History Channel.

"Always bear in mind that your one resolution to succeed is more important than any other one thing."
Abraham Lincoln

Apply the "Kyle-principle" and Bust the Fat!

Develop your reasonable and attainable goals in all of these areas. But you say, "I don't need improvement in some of these areas." As you develop your goals apply the "Kyle-principle". Kyle is a client of mine who said that he basically applies one rule. The Kyle- principle has one single rule and that is "Exercise good judgment." Anytime something would go wrong or there were issues and difficulties, a self and group assessment was performed to determine if all of the decisions and choices made along the way fulfilled the Kyle-principle. It was very enlightening and a great learning process for the improvement of good judgment by learning from bad judgment decisions. I'm sure most of you have heard of muscle atrophy which is the loss of muscle mass due to lack of use and exercise. Well, guess what happens if you neglect improvement in any of the key areas of life? It's just like loss of lean muscle mass. Yeah, that's right! I'm going to call all the areas 'muscles'. So treat them like muscle groups. Use them or lose them. Just what are the key areas to assess and reassess? Here they are:

• Family and Home Muscle
• Financial and Career Muscle
• Spiritual and Ethical Muscle
• Physical and Health Muscle
• Social and Cultural Muscle
• Mental and Educational Muscle

Now I'm going to focus on some health and fitness goals although you need to be aware that any imbalance in any one of the other above mentioned areas will have an impact on your level of difficulties you may have taking positive action to improve your health. If you experience frustration at work, or in a relationship or are having financial difficulties, you may find yourself seeking refuge in your food choices. Bad carbs, sugar and fat (mostly bad fat) are the food types that work like a drug and therefore become the pain reduction and pleasure enhancements. Over amounts of these food choices start diminishing your performance and negatively impacting various organs of the body starting with the brain. Some of you have heard the sobering statistics before. Over 3,000 Americans a day die of heart disease, cancer and stroke. Listen up! That's 3,000 per day! Now let's look at the sedentary lifestyle combined with predominantly eating refined foods that are void of nature's nutrients and you have a recipe for a series of diseases that cause death and suffering.

Here are some questions you need to ask yourself:

1. How do I spend my time?
2. Is my time investment at work and off work enhancing the above mentioned "muscle" groups?

Let's get started with the goals:
You know what you have been thinking about. What may be causing you to lose sleep over or something you've been concerned about for a while but just have not tackled the issue yet.

• Weight Management Goals
• Fitness Goals

1. Weight Management Goals (no more than two to three pounds of weight loss per week, better, only one pound of weight loss per week).

2. Fitness Goals. So you want to get stronger and have more endurance, be more flexible. Those who are local in Fort Lauderdale are aware of my recipe for overall fitness improvement ... combined cardio and natural body weight exercises. I do use a test which includes the 1 or 2 mile run/walk, number of push-ups within two minutes, number of crunches or sit-ups within two minutes.

First, you have recognized that your health is a high priority. That is a strategic decision of great importance. Your strategic decision now needs to grow legs and keep moving since this is an issue of lifestyle. With that in mind, let's take a look at how Kyle is going to lose 38 pounds.

Kyle Meyer is going to bust the fat and kick some bad habits! He has agreed to allow his results to be tracked publicly. I will be reporting on his progress every four weeks. Here's his story:

Kyle is 54 years old, married with children and a successful business man. We went to high school together and we found out about a year ago through the planning of our high school reunion that we were both living in Fort Lauderdale. Kyle was very athletic in high school and was an avid wrestler and was in great shape. He is 5 feet, 10 ½ inches tall and weighed 168 pounds in high school. Now that's a few years ago since we both graduated from high school in 1970! Kyle now weighs 213 pounds, was taking blood pressure medication and is still taking medication for high cholesterol.

Kyle has been training with me 2 to 3 times per week on the beach and has experienced significant fitness improvement. However, he has not experienced any significant weight loss. He is dealing with an issue of tight Achilles tendons which has been exacerbated by his excessive weight. I asked him what he thinks is the reason for the lack of weight loss and here are the bulleted points:

• Cheese (daily)
• Munchies (daily, roasted and salted nuts, chips with dip and others)
• Wine (at least half a bottle with dinner)
• Dessert (with every meal)
• More than 2 cups of coffee a day (every day)
• Bread made with white flour (every day)
• Pasta (more than three times per week)
• Portion sizes too large

Kyle's present body measurements are:

• Neck: 17"
• Arm: 13 3/4"
• Chest: 45"
• Waist: 43 3/4"
• Hips: 44"
• Thigh: 21"
• Calf: 14"
• Weight: 213 lbs.
• Height: 5' 10.5"
• Age: 54

Now just what is Kyle's action plan? Here it is:

1. No more than once a week of cheese, dessert, bread with white flour and pasta.
2. Effective January 8th, 2006, no alcohol whatsoever for 30 days.
3. No more munchies. No more casual eating for reasons other than hunger.
4. Regular exercise at least four to five times per week.
5. Drink lots of water as the beverage of choice.
6. Generally avoid processed, refined foods.
7. Eat lots of plant based foods. Lots of vegetables and some fruits.
8. Reduce portion sizes.
9. Lose 1 to 2 pounds per week and meet or exceed weight loss goals every four weeks for four months. Target weight after four months: 187 lbs. That's a weight loss of 26 lbs. over four months. Then a weight loss of an additional 12 lbs. over two additional months with a total weight loss over a six month period of 38 lbs. and a final target weight of 175 lbs.
10. Meet or exceed all fitness goals every four weeks for the next four months.

Based on Kyle's present weight of 213 pounds let's take a look at some health assessment calculators:
BMI or Body Mass Index. Body mass index (BMI) is measure of body fat based on height and weight that applies to both adult men and women. BMI Categories:

• Underweight = <18.5
• Normal weight = 18.5-24.9
• Overweight = 25-29.9
• Obesity = BMI of 30 or greater

Using an online calculator at the website of the American Diabetes Association, Kyle's BMI is 30.6 which is in the obese range.
BMI Calculator, American Diabetes Association

Weight Assessment
Based on the Dietary Guidelines of Healthy Americans, Kyle's ideal weight should be within the range of 131 to 176 pounds. There is a wide range because a small, medium or large build will determine the approximate proper weight. Kyle weighed 168 pounds as a high school wrestler. He now weighs 213 pounds. His present waist is 43 3/4'.
Healthy Body Weight Calculator, University of Virginia

Now since I'm retired military, let's take a look at the weight standards of the U.S. Army. Based on Kyle's age of 54, the maximum weight permitted would be 192 pounds. Now this is a maximum weight which takes into consideration a large frame. Kyle has a medium build.
US Army Physical Fitness and Weight Charts

Professional Corporate Speaker, Lt. Colonel Bob Weinstein, "The Health Colonel", enlivens his audience, energizes the room and motivates anyone who is listening! What attributes best describe the atmosphere of a keynote or seminar presentation by The Health Colonel?

Benefits of the Health Colonel's Coaching include:

• Increased Morale and Performance
• More Cohesive Teams
• Less Absenteeism
• Increased Productivity
• Better Communication
• Less Stress in the Workplace
• Better Work/Life Balance

Bookings for 2006 are limited. Please reserve your booking of Lt. Col. Weinstein early.

The US Naval Sea Cadets will be attending Beach Boot Camp on Saturday, January 28th, 2006 from 8:00 am to 9:30 am. The class is open to the public and is conducted by Lt. Col. Bob Weinstein, USAR, (ret.). For more info and class sign-up:

Lt. Col. Weinstein is Featured Speaker at the annual Men's Health Day Conference at the South Miami Hospital Health Education Center Auditorium on Tuesday, June 13, 2006, 6-7 p.m. for the Baptist Health South Florida

Lt. Col. Weinstein is the Featured Guest Speaker at the quarterly Employee Appreciation Conference Hosted by the President and Executive Leadership of Jackson Memorial Hospital on Tuesday, January 17th, 2006.

Television Feature Aired on Lt. Col. Weinstein's Beach Boot Camp on Friday, November 25th, 2005 on "Titulares y Mas" at 11:35 pm eastern. The feature segment will soon be available for viewing at the website www.NoMoreCryBabies.com. For more information visit:

Lt. Col. Weinstein Formed Partnership with the Zoo Health Club on Fort Lauderdale Beach in November, 2005 to Offer Beach Boot Camp Classes.

Let's continue to pray for Lou who is one of our beach boot campers who was just operated on for stomach cancer and will soon be starting chemo.