Category Archives: Frankly Fit

This category is dedicated to discussion of nutrition and exercise, documenting the author’s journey back into a healthy (and hopefully long) lifestyle.

5 Keys to Health

There were various groups of people throughout history from whom we could learn much. That’s not to say that they were 100% right about everything all the time or that their lifestyle should be adopted in a saturation fashion. But when you think about it, there is something we can learn from everyone. When you look back in history and see a culture that significantly stood the test of time, contributed to the overall well-being of their community and were respected (not out of fear) by those they served, it’s likely a group worth paying attention to. The Samurai were such a group. Continue reading

Is the 80/20 Rule Right For You?

Before I delve into the 80/20 rule and whether or not it’s right for you, we need to differentiate between which 80/20 rule we’re talking about. If you’re an economics major or work in the financial field, you’ve no doubt heard of the 80/20 rule otherwise known as Pareto’s Rule. It states that roughly 80% of revenue is generated by 20% of the work. If you Google “80/20 rule” you’ll also see references to the 80/20 rule in marriage, the 80/20 rule in marketing and the 80/20 rule in management. None of that is what we’re talking about here. What we’re talking about here is a discipline level: that of 80% discipline, 20% relaxation… or at least loosened restrictions. Continue reading

Start With Commitment

I came to a realization this morning. It may not have been a big one, but it struck me as worth sharing. That realization was this: every success story I’ve ever read or heard about started out with someone taking a dream and changing it into a goal. In that moment, when they decide they are going to make their dream come true, the successful person commits. They commit to the work it will take to make their dream come true. They change a dream into a goal and compile the goals into a plan and work that plan until they reach success. Continue reading

What’s Your Answer?

A few years back I was working security at two parties each year. The parties were hosted at the Georgetown (Washington DC) home of a VERY rich guy and each Independence Day and Halloween he hired a team of security personnel. Every one of us was current or former law enforcement and most of us had executive protection training / experience as well. Those party assignments were the one occasion where I’d see a few people I knew; guys I’d worked with but we lived in different states and our work paths didn’t cross.

Between Halloween parties, one year to the next, I’d undertaken a fitness regimen and lost about twenty pounds. When one guy saw me he demanded to know how I’d done it. I gestured him in close so I could whisper in his ear. I very quietly said, “I did a lot of research and discovered an ancient science dating back to the Egyptian Pharaohs.” I got quieter and he leaned in even closer. “It’s called… diet and exercise,” I finished.  He jerked back, laughed and gave me a punch in the shoulder. His reaction, when you think about it, is very common among people who want to lose weight and get in better shape. For some reason, the idea of actually eating cleaner and training their bodies is funny? It’s somehow ridiculous?

I thought a bit about the answer though. “Diet and exercise.” All too often when people hear that they think about cutting what they eat each day in half, starving themselves, and doing a lot of running, push-ups, sit-ups and more. I’ve often been told that “diet is just ‘die’ with a T added on.” It’s no wonder, with the stereotypes that exist, that when you say “diet and exercise” some people cringe away from you.

I did a search on Google to see what images came up for “diet and exercise” and the large majority of them pictured healthy foods and someone running.

Then I thought about what I’m doing at the moment. As a brand new Beach Body Coach and Shakeology devotee, am I dieting and exercising?  Of course, I am. The one thing that might be funnier than seeing people’s response to “diet and exercise” is to see their reaction to “Shakeology and Beach Body.”

Now my response, when asked what I’m doing to lose weight and get in shape is, “Improving my nutrition and training.” That answer, for whatever reason, elicits an entirely different response. Instead of laughing or cringing away, people tend to say, “Really? Is it hard?” Their curiosity is piqued. It has spawned conversations about various programs designed to help people lose weight, the long term sustainability of those plans and how easy the Shakeology / Beach Body program is.

Interestingly, there’s a distinct difference of perception when the words “exercise” versus “training” are used. Exercise seems to be perceived as this generic movement of your body designed to burn fat and support muscle tone… maybe. Some people hear “exercise” and all their mind sees is running, walking, jumping jacks, etc. They see pure cardio. But when that same person hears “training,” they start to think about a structured approach to training the body for a specific fitness performance; as if somehow anyone who “trains” is an Olympic athlete in the making. Don’t we all wish, right?

But the reality is this: the difference between exercise and training is mostly in your mind. It depends on your goals and how you approach attaining them. If your ONLY goal is losing weight and increasing your cardiac health, you have at all the running, walking, swimming, etc. that you want. But if your end goal is a healthier body to include strength, flexibility AND cardiac health, then you need to really understand nutrition and undertake a proper training program.

When you search Google for “nutrition and training” you get images of healthy foods and weights, resistance bands, a universal weight machine or other similar items that imply strength training.

That was what drew me to Shakeology and the Beach Body training programs. It was the only program I could find that offered guidance and training both for nutrition and for various fitness goals. I didn’t (don’t) want to just lose weight, but wanted to increase my strength, increase my flexibility, maintain or improve my cardiac health and I didn’t want to starve myself along the way. As I type this, I still have about 700 more calories I can eat today but I’m so full, I’m not hungry. I’m sore across my chest, shoulders, back and abs. Why? Training. I’m in week two of the LIIFT4 8-week challenge. It combines strength training with HIIT (High Intensity Interval Training) for cardio. It’s working. I’m not hungry and it’s not boring.

If you wanna know more, let me know.


Answering That First Hater

Well, it had to happen. After announcing the new fitness & nutrition business my wife have launched, I got my first message (via Facebook) that read: “Are you serious? You’re doing the Beach Body thing? Isn’t that for women? You give up your man card? Don’t be a p*ssy. Lift hard, run hard. Eat clean. It’s all you need.” Okay. I’ve known this man for about twenty years and he truly believes exactly what he sent. I guess there may be some misperception of Beach Body, its origins and gender specificity… but give up my man card? I don’t think so. Continue reading

Why Did We Choose BeachBody?

After announcing the new fitness and nutrition business my wife and I launched today (as I type this), I got a question from a friend on Facebook: So what made you guys go to BeachBody?  I started to type out the answer to her and then thought… others are going to ask this same question. So here’s the answer for anyone who wondered. Continue reading

Formal Launch – TBB Frankly-Fit

Today’s entry (October 22, 2018) is to formally announce that my wife, Debbie, and I are launching our Team Beach Body (TBB) coaching business. Even as I type this I’m quite aware that I have some friends who will giggle and laugh because they assume things about TBB that they find… beneath them somehow. I have some other friends who will see this, nod their head and mentally wish us well both in our fitness attainment and in the building of our attached business. Then there are a few folks reading this who will almost immediately think, “Wow. Could that help me? Could I do that?” The answer is, yes it could and yes you can. If you fall into either of the two latter groups, don’t hesitate to reach out to us via email ( or on our Beach Body Coach’s page or through the Facebook page:

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Fad Diets & Long Term Fitness

It would be funny, if it weren’t in some ways sad, how many friends I have who are pursuing weight loss and better fitness. Perhaps, the older you get, the more you value your health and fitness. Certainly there’s a perception that being healthier and more physically fit will stave off our arch enemy – death. For all that, being “healthier and more physically fit” seems to somehow morph into “lose weight” all too often. Maybe it’s because general practitioners, cardiologists and every other doctor in the world seem to say, “You need to lose weight,” as if it’s a miracle cure. For sure, it can have a positive impact on your quality of life, but it’s not the end all be all of fitness. Yet the diet industry thrives. Continue reading

Making and Breaking Habits

According to, it takes 21 days, at a minimum, to build a new habit. That’s 21 days of repeating the same action, at approximately the same time, and for something simple… like drinking a glass of water when you wake up each day. Another website suggests that it takes over two months – 66 days to be precise – before taking a certain action becomes “automatic”… in other words, a habit. Most other sites reporting on length of time for something to become a habit fall into that variation somewhere: between three weeks (at a BARE minimum for simple actions) to two months for more complex habits; or more difficult ones. Continue reading

Weight Loss Is Only A Fraction of Fitness

A couple years ago I was part of a team that filmed several video segments centered around the value and importance of fitness for law enforcement professionals. The video series was never published but I’ll never forget a couple of things about it. First, my partner in the series was the same height and weight as I am but our physiques were (and remain) entirely different. Second, our eating habits were (and remain) very different. Last, the amount of time each of us spends per day exercising, not to mention the type of exercise we focus on, was and is drastically different. All of that combined to create different examples of fitness and the goals we each had. Continue reading