Sep 22, 2014
Author: Stephen Adele


Transforming Obstacles into Strategies for Success

Posted on Sep 22, 2014

Whatever they may be, or however unique to us these challenges are, there is one fundamental truth I know for sure: they are certain to come. What's more, these roadblocks are highly unpredictable. As you've likely experienced, they usually decide to pop up at the most inconvenient times.

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If there's one thing I've learned over the years that holds true for nearly everyone I've ever coached and talked to, it's that reaching your fitness and physique development goals isn't always easy.

Oftentimes we find ourselves confronted with obstacles and challenges that can prevent us from moving forward: events, habits, or friends can derail progress or, in the worst case, prevent us from building a better body.

Make no mistake about it, we cannot travel through life without facing some sort of a situation or event that challenges us. An obstacle that stops us dead in our tracks and prevents us from moving forward. Whether it's a tragic event, such as a close relative or family member passing away... or a temptation to eat the "wrong" foods… or simply the lack of time we all seem to face in our busy lives... or perhaps the multiple deadlines we're up against that challenge us to juggle our priorities.

Whatever they may be, or however unique to us these challenges are, there is one fundamental truth I know for sure: they are certain to come. What's more, these roadblocks are highly unpredictable. As you've likely experienced, they usually decide to pop up at the most inconvenient times.

Needless to say, each of us... each and every day... whether we're confronted with a roadblock that prevents us from achieving our best bodies or a tragic event that temporarily stops us from living life to the fullest—each and every one of us makes choices about how we plan to deal with the challenges that lie in front of us.

Now, while some decisions are certainly more important than others, we must understand that to overcome any challenge in life, we need to make choices that will lead us in the right direction. Because with each new choice, we open the doors to many more exciting, new choices—which either lead us closer to our expected outcome or further away. And as a result, for better or worse, our life's ultimate direction, and whether we can overcome these challenges, becomes the sum total of these decisions.

Here, today, just as you're reading this, take a moment to ask yourself: "When faced with a roadblock or a challenge, do you choose to complain about it, or do you choose to create a possibly for success and plan to overcome it?"

Go ahead. Take a few minutes to really search yourself for the answer. From what I've seen, there are two types of people: those who complain and break when confronted with obstacles... and those who create endless possibilities, transform their circumstances, and find ways to transform the obstacles.

Which type of person are you?

If you're typically a "complainer," my hope is we can help you transform your way of thinking. If you're a person who nine times out of ten chooses to create a positive situation from a negative experience, then great... you should be extremely proud of yourself.

Now, what I'd like to do is explore more than the "roadblocks" you've likely encountered—those obstacles that have, up till now, prevented you from building your absolute best body... but more importantly, I'd like to share with you a remarkably powerful, yet incredibly simple strategy for how to take any obstacle, challenge, or roadblock and quickly and easily turn it into a positive, rewarding, and educational stepping stone to your success.

It's called The Power Principle™—it's a four-step exercise, and here's how it works:

STEP 1: Choose Your Final Result

The result is what you want to look like and feel like once you've accomplished your goal. It's different from the goal itself, which is a very specific, measurable outcome. The result is more about what the situation will feel like. What your life will feel like. How you will feel about yourself, once you've accomplished your goal.

For instance, if you're trying to build a better body, your result may be how much energy you have. How much more confidence you'll exude. How your physical appearance will look— will it be muscular or lean or shapely? These are all a result of what you are setting out to achieve.

STEP 2: Determine Your Specific Goal

While the result is what it looks like when it's done, the goal is what you want to have happen. Your goal must be specific, measurable, realistic, and time-dated. These are the elements that make up an effective goal. A goal so specific and clear that your mind can almost see it. Again, if your goal is to build a better body... well, that won't cut it as a goal. You've got to follow the guidelines of a goal. So, you can turn that statement into a powerful goal by simply stating it more clearly. "My goal is to gain 10 lbs of muscle and lose 12 lbs of bodyfat in six weeks." Can you see how much more specific this goal is? Plus, you now have something to measure your progress against.

STEP 3: List Your Obstacles

When you have a clear picture in your mind of what you're trying to accomplish, usually the obstacles to achieving that goal quickly come to mind. (Sometimes, they're just simple excuses.) These obstacles, as you will see, will become your stepping stones to creating strategies to overcome them. So, if you want to build a better body, you certainly know that doesn't come easy. And, as you've already indicated, there is at least one, if not several, obstacles that stand in your way. Now, if you list those obstacles that you feel are your greatest roadblocks, you'll be more than halfway to achieving what you want. I'm serious.

STEP 4: List Your Success Strategies

You're probably thinking to yourself, "What is this guy talking about...? List my success strategies? If it were that easy, I would have overcome my obstacles long ago." Please allow me to explain...

By looking at each obstacle—or simply picking one—you are forced to focus on the "how" to overcome it. If you list all of the possible obstacles, your mind instantly becomes filled with the endless opportunities on how you can achieve your goals. Because within the obstacle itself lies the answers to overcoming it. Your answers become your strategies for success. Let me give you an example. Starting with a list of each of my obstacles, see how the answer to overcome it instantly appears:

  • Not controlling portion sizes. (Answer: Measure all protein and carbohydrate-containing foods—they should be equal to the size of my clinched fist.)
  • Being tempted by unhealthy foods in my kitchen (Answer: Throw out or donate the "bad" stuff!).
  • Eating late at night, especially right before bed. (Answer: Start using a fiber drink, like Metamucil®, about one hour after eating dinner to prevent late-night snack cravings.)

Can you now see how this works? I've found it's really quite amazing how you can build your own strategies for achieving whatever you want (including building your best body) simply by listing ways to overcome the challenges you're faced with.

Bottom Line

Interestingly, this process will help you work through virtually any challenge. You'll find it's a very powerful tool to overcome any roadblock that stands in the way of your success. Ultimately though, you have to decide, whenever you're faced with an obstacle that stands in the way of reaching your goals, whether to simply complain about it or create the possibilities to overcome it. I encourage you to try this simple exercise today and let me know how well it works for you.

Aug 25, 2014
Author: Stephen Adele


Small Steps to Build Big Confidence

Posted on Aug 25, 2014

Sometimes the accomplishment of our goals might seem so overwhelming, the immediate temptation is to give up before we even start—which diminishes our self-confidence even further. By measuring your progress, you will start building your confidence with each and every step.

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As I've continued to try to better myself as a person, I've done my best to learn more and more about the mental aspects of motivation. I've studied its uses and drawbacks in both ordinary and extraordinarily successful people for years.

And if there's one thing I've learned for sure: motivation almost never lasts. Nonetheless, I've also become aware of the fact that without motivation, there would be no action or the slightest movement in the direction toward any particular set of goals. So, we just need to understand how to use it more thoughtfully.

So please allow me to share with you the a powerful strategy I've used to keep myself (and others) on the right path... regardless of the situations encountered along the way--to help you reach your goals of a new, healthier, more vibrant body.


Sometimes the accomplishment of our goals might seem so overwhelming, the immediate temptation is to give up before we even start--which diminishes our self-confidence even further. By measuring your progress, you will start building your confidence with each and every step.

I know this sounds crazy, but you can gain your confidence, little-by-little, by taking action on your goals and measuring your progress, one step at a time.

You see, ultimately, our level of confidence is increased only when we do something tangible that can be measured for progress. Take, for example, the intimidating obstacle of viewing your entire goal as needing to be achieved in a giant, single step. That's paralyzing, isn't it?

That's why, to gain your confidence, you must break your goal down into measurable increments or steps. Something on a weekly basis works great. For example, if you wanted to lose 12 pounds of bodyfat within 6 weeks, then you could realistically set your goal to lose two pounds of bodyfat per week. This way, you don't have to focus on the whole transformation goal at any given time, nor do you notice all you have not yet accomplished to date. Instead you can focus on the smaller, manageable steps ahead, and celebrate each accomplishment along the way. This gives you a tremendous sense of control, forward motion, and achievement. And builds your confidence, each step of the way.

I promise, by the time you are nearing the end of your first couple of weeks of your transformation program, despite the ups and downs in progress, you will begin to feel more confident. You will stretch your "comfort zone" and do something more than you originally thought you were capable of doing. You will be utterly determined to advance one more step, and another, and so on, and make the effort to complete your transformation program and create your very best body.

Suddenly, as the fear dissipates, you will discover your new-found confidence. And best of all, you will have achieved what you once thought was impossible--one step at a time.

Jan 29, 2014
Author: Stephen Adele


Introduction to Diets Suck!

Posted on Jan 29, 2014

In order to officially announce the release of my new book, DIETS SUCK!, I thought I'd give you a glimpse of what it's about, how the book came to be, what inspired me to write it, and why I think it could help you or someone you care about, along with millions of others who have constantly struggled with their body image, bodyweight or making a permanent physical transformation.

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You see, I believe…

Our greatest struggle is within ourselves.

Whatever sense we have that we know something, or have the answer, often becomes the barrier to our learning. And, without question, limits our ability to improve ourselves. I've found this especially true when it comes to improving the way we look and feel.

Over the years, my experiences have led me to believe there is something fundamentally wrong with our approach to changing our physical appearance. Otherwise, we wouldn't be the most obese nation in the civilized world. Simply persuading people to eat less, exercise more—and when that doesn't work fast enough, resort to diet drugs or stomach surgeries—isn't working. Worse, resorting to fad diets could be the most destructive contributor of all.

Let's face it—Diets Suck!

Think about it. Every diet has a starting point and an ending point. Whether it's seven days or three months, you have to endure it. Struggle, from day to day, to find the willpower to keep going. Deprive yourself. In some cases, starve yourself. And for what? Maybe a temporary "quick-fix"—losing 5 or 10 or 15 pounds. Only to regain it all back, once you stop the diet, usually to put on a few extra pounds for good measure.

Every year, over 60% of us will start some sort of fad diet in the hope of losing weight. To make matters worse, most people will try up to three or four diets in a single year. This vicious cycle, unfortunately, repeats itself year after year.

Where does the madness stop? Well, I am here to tell you, my friend, it stops right here. Right now.

No more crazy dieting. No more starving yourself. No more eating frozen, prepared foods. No more visits to the nearby weight-loss clinic. And, no more resorting to "magic pills."

Not in this book.

Because, in my opinion, and from what I've witnessed over the years, diets don't work. Once I learned to fully embrace this concept, and the more I worked with people from all walks of life to create rapid and lasting physical changes, the more I have become convinced this is true.

In other words, we don't fail: the "diets" we follow fail us. Reason is, they are inherently counterproductive to our natural way of living.

That is, we are human beings, designed by our Great Creator to eat. We love food. I know I do. And I'm sure you do too. And there is no reason we should deprive ourselves of food. But that is not to say all foods are created equal. Far from it. If you think about it, for all the attention nutrition and eating "healthy" has received over the years from scholars, coaches, teachers, the media, and through the sensationalizing of fad diets, learning how to eat smarter is as elusive as it has ever been for most people.

See, unlike most other things in our lives, one thing we can control is our bodies and what we put into them and what we do with them, and consequently, our health and well-being. But like so many other aspects of life, changing the way you look—improving your physical Appearance—comes down to practicing a very simple, small set of behaviors. But as I have unfortunately experienced with most people, they're not always as easily put into practice day after day.

After devoting the last 20 years of my life to working closely with thousands upon thousands of clients, in guiding them to transform their physical appearances, I've studied—very carefully—each and every one. Learned their habits, both good and bad. And over time, I've learned what works, and equally important, what doesn't.

During this time, I've learned that the truly successful weight-loss transformations come only for those people who overcome the all-too human behavioral pitfalls that can derail their desire to eat smarter and breed the dreadful on-again-off-again dieting tendencies, or eating "dumb," as I call them.

Along the way, I invested countless hours studying the history of the human diet—from our ancient ancestors in Biblical times to our typical modern day diet. I also spent many late nights reading scientific abstracts and published articles on the science of weight loss and how the biochemistry of food affects our bodies.

And through this effort, I was able to come away with a very clear set of "core" principles. Seven in fact. Some of which were pretty startling. As it turned out, these principles applied to more than just eating smart. Not surprisingly, there were other principles, which were equally as important, that didn't have anything to do with our relationship with food. Yes, it's more than just eating smart.

Make no mistake about it, my friend, a successful physical transformation—one defined by rapid and lasting change—does not happen haphazardly. It happens by careful design. Following a set of common principles, or the "Key Lessons" as we will so affectionately refer to them throughout the course of this book, is what separates the successful from unsuccessful transformations. From those whose body weight constantly yo-yos to those who experience satisfying and lasting weight loss. And as simple and easy as these principles might appear, I have found they're rarely used and yet surprisingly, incredibly powerful. And that is how this book came to be.

Diets Suck! begins with a chronicle based on a true story, with fictional names used for the real characters. However, throughout this book, you'll also read true transformation "success stories" of real people, with their real names and authentic photos. I thought this approach would allow you to learn more effectively by losing yourself—perhaps even seeing yourself—in the story and being able to better relate to the characters. It also helps to understand how these Lessons can be applied more easily, in your own "real-world" environment, where the pace of our hectic lives and daily distractions of eating unhealthy make staying on track seem impossible at times.

To help you apply the material in your own life, a brief section following the story outlines how to put everything you've learned in this book together. The final section includes a look at the most common mistakes people make when beginning a physical weight-loss transformation, and how to easily overcome them. In this section, I answer the most commonly asked questions that typically follow, after reading this book.

And thankfully, Diets Suck! is laid out in such a way that it won't turn your life upside down (unlike what diets do)!

Finally, it's good to keep in mind that this book is based on my work with thousands of successful clients and their families and friends, and I've found its Key Lessons are applicable for anyone interested in losing weight, transforming their bodies, and improving their health—whether 25 or 75 years old… male or female… a busy mom, truck driver, executive, or simply someone who could use some self "health" improvement.

Whatever the case may be for you, I sincerely hope it helps you transform your body, reclaim your health, and regain your life so you can achieve more than you ever imagined. That, after all, is what you deserve.

So please, let's not wait another second. Turn the page, and let's start our journey together…

You can begin your journey—your physical transformation—today, by picking up a copy of Diets Suck!. Whether it's for you, or someone you care about, I promise it will change your life, just as these powerful lessons have for so many other people already.

Make the investment in yourself today, here at

Yours for greater health and an energetic life!

-Stephen Adele

P.S. Even if the Diets Suck! book shows "out stock" on, don't worry, there are shipments arriving every day, so it will they will likely ship out your order in the next day or two. So, please, order it anyway and let's reach our goal of making the number #1 selling book on and donating over 10,000 Eat-Smart bars to the Feeding America "backpack" program for kids. Together, we can do it!

Dec 20, 2013
Author: Stephen Adele


Don't Know What to Do or Where to Start With Your Fitness or Body Transformation Program?

Posted on Dec 20, 2013

So you don't know what exercises to do to help you get the most out of your workouts? Or, you're not sure what to eat or when to eat to help you put on muscle and shed that unwanted bodyfat? And supplements, well, these can be downright confusing. And that's all very understandable, since there are just so many different techniques out there, recommended by so many different so-called "fitness experts."

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So you don't know what exercises to do to help you get the most out of your workouts? Or, you're not sure what to eat or when to eat to help you put on muscle and shed that unwanted bodyfat? And supplements, well, these can be downright confusing. And that's all very understandable, since there are just so many different techniques out there, recommended by so many different so-called "fitness experts."

Whose advice can you trust? Which method do you follow?

These questions fill us with fear and keep us from moving forward...from ever starting our fitness quest toward a new, improved body. It can become paralyzing, which is why we often, instead of trying to sort through all the (mis)information, just stop right there. But this doesn't do us any good, does it?

So how do you know what to do in the gym to produce your desired results, fast? How do you know what the "right" foods to eat are and when to eat them? And where do you even begin to evaluate which supplements to use to optimize your results?

There is one simple method—that is, model the success of others—follow their "blueprints" so to speak.

We can completely eliminate the guesswork and frustration of trial and error simply by finding an individual with "extraordinary" physique development results we wish to emulate, and do exactly what they did. I know this sounds a bit oversimplified, but it works—I guarantee it. You see, the greatest thing about success is that it leaves clues, and if we pay close attention, we can pick up those clues and model the exact actions and behaviors in and out of the gym to produce similar results. No matter what you want to achieve, it is a sure bet that someone, somewhere has already achieved the same (or at least similar) transformation goals as yours.

So to get started on your transformation, first find someone, whether in person or maybe even in a magazine, who has achieved the type of extraordinary success you wish to achieve, and either ask him or her directly what he did or find out what she did (depending on whether it's in person or by another means). From this, you merely study it...and model that approach.

That means to achieve similar results, you must perform the identical workout regimen; follow a similar nutrition plan; and use the same supplement strategy. You see, it's not necessary to reinvent the wheel to reach your goals. Following a trail already blazed can be a surefire plan for your success.


Seek someone who has achieved the "extraordinary" results you desire and learn from those "winning" actions. If you follow a proven approach to exercise, nutrition, and supplementation—integrating a proven "recipe for success"—you will achieve similar, successful results in the gym.
Dec 19, 2013
Author: Stephen Adele


How to Overcome Emotional Urges to Eat (Whether Too Much, at the Wrong Time, or for the Wrong Foods)

Posted on Dec 19, 2013

To answer this question, we first need to understand why we eat in the first place. It's probably safe to say, you likely already know the answers to that question. We eat for energy. We eat to stay alive. We eat to nourish our bodies. And, we eat to preserve our health.

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How do I overcome urges to eat?

To answer this question, we first need to understand why we eat in the first place. It's probably safe to say, you likely already know the answers to that question. We eat for energy. We eat to stay alive. We eat to nourish our bodies. And, we eat to preserve our health.

There are social reasons too—such as a business lunch or a dinner party with friends. There are cultural reasons—such as the Fourth of July BBQ and Thanksgiving dinner. And, of course, we can never forget to eat a piece (or two) of the traditional birthday cake during a celebration.

Eating is even focused around religious observations—like Easter dinner, Passover, or a Bar-mitzvah.

And, for some of us, eating plays a role in our romantic activities as well—the infamous late night dinner date or breakfast in bed. But why do we sometimes feel the overwhelming magnetic attraction to stop by the local fast-food joint and grab a double-cheeseburger and fries? Why do we feel the need to super size our meals when we're depressed or have had a bad day? Where does the desire to gulp down every last bite of a restaurant meal—whose portions are grossly oversized—come from? Why do we feel the sudden urge to raid the refrigerator late at night—looking for anything fattening or sweet? And why do we feel the need to mindlessly munch on "snack-foods" from the nearby vending machine during the middle of a workday... when we're not even really hungry?

If you've ever experienced any of these common scenarios, you're not alone. Thousands of people every day, including me, battle with these sudden "urges" to eat. The truth is, in most cases, these desires are driven primarily by our emotions and, in some instances, physiologically, by our brain chemicals. Either way, the two are intertwined more closely than some people and scientists think. Typically, "urges" to eat are first driven by our emotions. Emotions so strong, they can easily override our common sense or desire to do the "right thing"—that is, to eat healthy, nutritious, moderately low-fat foods. So, why, when we are working so hard to improve ourselves and striving to build a better body do we allow ourselves to fall into these "mindless" eating traps?

Eating like we are... well... out of control. We are supposed to be different than that, aren't we? We're supposed to be perfect, right? We're supposed to be healthy and always eating only what's on our prescribed list of "approved" foods, isn't that correct? Well, I've got some news for you...

We are not perfect. We're not always going to eat the right foods! We are going to make mistakes. You know it, and I know it. The good news is, once we've become aware of that fact, we can begin to accept that we are not perfect and determine how to overcome those emotional "urges" when they do arise... and keep ourselves on the right path to a lean, strong, healthy body.

Now, let me share with you what I believe are the most powerful strategies you can use to help overcome any challenges that typically arise or are associated with "emotional eating."


We eat for a range of different reasons, besides trying to build muscle and slash bodyfat. Of course, we already know the importance of eating smart. So why do we sometimes crave "bad" foods? Overeat? Or eat when we're not even hungry?

The answer to those questions is not so simple. However, as the latest science has shown, unless you're one of the small percentage of people who have a genetic tendency to produce higher-than-normal amounts of the "hunger" hormone, ghrelin (or the newest appetite-stimulating gene, recently discovered in France, called GAD2), there's an overwhelming amount of evidence to support the fact that your personal psychology plays a prominent role in determining when, and how much, you "feel" the need to eat.

See, our ability to control our eating has a great deal to do with our emotions—our personal psychology. Or, what I call "emotional triggers."

It can be extremely helpful to become very aware of the psychological factors that may be negatively influencing your eating habits. Awareness is the first and most important step.

Maybe we eat in response to different emotions. We get upset or angry at our spouse or have a dispute with a co-worker. We get depressed when a loved one passes or a cherished relationship ends. We're bored at night or during the weekends or lonely and living alone (and it's just you and the fridge!).

It's as if food is supposed to suddenly "fix" these feelings or solve your problems. Not a FAT chance!

As you know, if you've experienced any one of these emotional triggers, eating food in response to them DOES NOT make you feel any better afterward. In fact, oftentimes you feel downright guilty because you know you're more "in control" than what you displayed by eating so mindlessly. And more often than not, you're angry at yourself too, because you likely ate an entire pint of Ben & Jerry's New York Super Fudge Chunk ice cream, topped it off with a bowl of Frosted Mini-Wheats, and set yourself back on your course to your new body.


To minimize emotional triggers that cause you to crave unhealthy foods, I suggest you keep a food journal, writing down everything you eat each day for about one week. When you eat uncontrollably, or mindlessly, simply write down how you were feeling when the urge to eat hit. Once you become aware of an emotional issue that repeatedly causes you to go into a tailspin of eating mindlessly, you can actually turn that awareness into action to control the issue.

See, every personal insight you can collect then becomes an opportunity for a careful choice in the future. And a mindful, careful choice is the key to gaining control over your urges to eat, and thus, instead of eating "comfort foods," you can make the right decisions—smarter decisions—when it comes to maintaining balanced, healthy food choices.

By understanding that awareness of when and how your particular emotional responses are triggered, you'll quickly discover the reasons for many of your choices in the past. And possibly more importantly, you'll gain an appreciation for how your past choices may have led to current, sometimes careless eating habits. In other words, you'll learn when poor eating habits derailed your progress in achieving your physique development goals and how they may have been better dealt with, more wisely and more consciously.


So, now we've come to the $64,000 question: How should you respond to those sudden, uncontrollable urges to eat? Well, let's start with some very effective preventative measures... strategies I've used for some 15 years now to keep me on the right path to a better body.

  • Eat smart. Not less. Try to consume five to six protein- and carbohydrate-balanced meals each day. It amazes me how many times I've given out this advice, yet at the same time, I find it's continually overlooked.
    Besides the scientific fact that by eating small meals throughout the day, you can keep brain chemicals (i.e., hunger hormones) and insulin (along with blood sugar) levels even, in doing so, you will undoubtedly suppress those uncontrollable emotional hunger cravings.
    Also, cutting calories, or eliminating food groups altogether, such as all carbohydrates or all fats (recommendations often found in traditional diets), is the absolute WORST thing you can do. Limiting calories and/or food tells your mind that you're depriving yourself... and shortly thereafter, your body will crave those forbidden foods. In essence, you're more likely to psychologically "want" to eat them and, consequently, more likely to binge on them. That's besides the fact that once you reintroduce them into your diet, you'll easily put back any pounds you lost.
    Research shows that by consuming five to six protein- and carbohydrate-balanced meals each day—eating every two to three hours while you're awake—is the optimal way to keep your body in a fat-burning mode, supply your muscle tissue with plenty of the nutrients it needs to rebuild itself, and defer any hunger cravings that could otherwise arise. One great way to achieve this is by using a meal replacement. These powders are convenient and provide your body with all of the essential nutrients of a whole-food meal without all of the hassle of shopping for, preparing, cooking, eating, and cleaning up after a regular meal. Think of meal-replacement protein shakes as fast food for the 21st century. They are extremely convenient and work exceptionally well to fulfill your daily nutritional needs.
    My favorite meal replacement/protein supplement is called Eat-Smart. I helped to create Eat-Smart, and it's as delicious as it is nutritious. Eat-Smart contains healthy, whole-food ingredients and absolutely no bad stuff like fructose, hydrogenated oils, or aspartame. The best part might well be that you can choose from four delicious "dessert-like" flavors. (If you'd like to learn more about Eat-Smart, please visit
  • Make better bad choices (if it comes to that!) Here's an example: whenever you get caught on a three-hour plane flight, and you weren't prepared (leaving your protein/nutrition bar or RTD at home)—hey! I'm just as guilty—and your only choice is the airline's mystery meat sandwich... as crazy as it sounds, eat what the airplane serves you. Now, before you think I'm crazy, here's what I mean by making a "better bad choice"...
    In the above scenario, you're faced with literally NOTHING in your stomach for three or maybe four hours. Then, there's the strong likelihood that once you land and retrieve your luggage, you'll make a B-line for the nearest fast-food joint and gobble down EVERYTHING in sight.
    That's clearly not what you want!
    So, to keep this from happening, simply eat what the airlines offers you; however, here's what I'd suggest to make it truly a "better" bad choice: drink water or iced tea, take half the bread off of the sandwich, don't spread on the mayonnaise, and don't even look at that little slice of cheesecake or cookie served on the side.
  • Now, believe it or not, in that instance, by at least eating SOMETHING (halfway nutritious), you've just made a better choice. This goes for having a night out (e.g., dinner and drinks with your friends). Instead of gulping down two or three beers, have a glass of wine. Instead of chomping down on the bowl of deep-fried tortilla chips in front of you, ask the server for some plain corn tortillas, and dip them in the salsa. Instead of allowing the restaurant cooks to douse your vegetables in butter, tell the server you want them steamed (with no butter!). And last, go for the low-fat or nonfat dressings or, better yet, vinegar with a touch of oil if you can when you order your salad.
    Making "better bad choices" like these is really as simple as that. And, once you begin to put this strategy into practice, you'll quickly see how easy it is to follow through, no matter what your circumstances. Plus, you'll feel much more in control.
  • Plan and prepare your meals in advance. If you fail to plan, you might as well plan to fail. Seriously. While I recognize that most of us are too busy to prepare healthy, low-fat, nutrient-rich foods every day—six times a day (I'm included here!)—don't make the mistake so many others make, which is to plan their workouts but eat "accidentally." If you fail to follow a proven nutrition strategy, your chances of building a better body are pretty much slim to none.
    One possible solution I've used over the years with great success is to prepare my meals for the week on Sunday night and then freeze them and store the rest. Cooking in larger quantities will take the pressure off of you having to shop for, cook, prepare, and clean-up after several meals throughout the week. Plus, as a bonus, by shopping like this, you'll likely save more money on groceries too.
    In addition, by being more prepared throughout the week, you won't have to "think" about what you're going to eat or how you're going to get your food... you only have to consider when to eat it. It's a simple solution to a complex problem that many, many people suffer from each and every day. It's a shame to see so many people put in such hard work at the gym and then follow a haphazard eating pattern.
    Being prepared with healthy, nutritious meals will ensure you're not the guy you see every day standing by the break-room vending machine, slamming in 50 cents to get his daily lunchtime candy bar. Following this strategy, you won't look and feel like him either.


Now it's time for you to get to work. That means, it's time for you to take these THREE success strategies I've described and put them into your daily practice.

Remember, all successes and failures in life are based on habit. Those who are unsuccessful have the EXACT same biological make-up as those who are successful. The only difference is, successful people follow successful habits, and unsuccessful people follow unsuccessful habits. It's really as simple as that.

My hope is this exercise has enabled you to identify a number of useful, actionable, and motivating strategies for creating your own success... so you can now overcome any emotional eating habits you might have had and stay on the right path to building your absolute best body!

Stephen Proudly Supports Feeding America

When Stephen was a kid, he and his mom relied on their local food bank to eat. Now that he has been blessed to be in a positive position to "give back," he thought this was an organization he could really get behind and pour his heart into. So now, you can feel good about every purchase of Diets Suck! and Eat-Smart®, because part of the proceeds are donated to the "Back–pack Program" for hungry kids and their Feeding America initiative through the local food banks.


DIETS SUCK! is a must-have if you’re ready to take control of your health. I hope you enjoy this book as much as I have."

—Keith Ferrazzi, NY Times Best-selling author of Never Eat Alone and Who's Got Your Back

"If you're in the market for a great book on how to boost your health and lose weight naturally this year, all while being incredibly inspired, this is a must-read."

—Dr. Michael Dow, Author, Psychotherapist, Host of TLC’s Freaky Eaters

“DIETS SUCK! is a wonderful easy to read book that gives you the “Principles” for successful long term weight loss.”

—Russell Cleveland, Author of Finding Midas: Investing in Entrepreneurial CEOs with the Golden Touch; Financial Executive, RENN Capital Group
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From The News

Transforming Obstacles into Strategies for Success

Posted on Sep 22, 2014

Whatever they may be, or however unique to us these challenges are, there is one fundamental truth I know for sure: they are certain to come. What's more, these roadblocks are highly unpredictable. As you've likely experienced, they usually decide to pop up at the most inconvenient times.

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