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As a kid in grade school until June 12, 2006 I have been up and down from plump to overweight to fat. Reality set in during the 1990s. My blood pressure got to 204/103 and the scales hit 254. I was Obese and out of excuses.

2009-12-20 07.35.51

Then came “that day” in Panama City, Florida. I was up at 5:30 to watch the Iron Man race start with a two-mile swim, then hurry to the start of the 115-mile bike ride, eat, ride my car to watch some of the race, eat and then take my daily afternoon nap. . I woke up too soon, and looked in that mirror. I walked out into that beautiful Gulf of Mexico. I still was in shock. I remember what I said.

“If I keep on drinking and eating like I am right now, and keep spending big bucks for pills, docs, stupid diets, and weird food, where will I be in five years?”


Years ago I was a motivational speaker. I never really admitted that very few companies want to hire fat motivational speakers. I gave me my punch line  right there in that water up over my knees.

“I can’t do everything, but I can do something. I will do something I know I can do.”


I started walking about 5 minutes a day and just a bit more every day. I got better, keeping records, using running shoes, competing in 5 K’s, and eating healthier food.  That dang mirror proved I was getting better and it started to show. I have walked over 27 million steps and have never missed a day.

The four things we all require to stay alive are Water, Food, Motion ( I chose to Walk to be in motion) , and Sleep. It is so simple.  I started on June 12, 2006, and never missed drinking Water, eating Food, taking a Walk, and Sleep every night. If you stop doing any or all of those four things every day you will die within a  few months.


Why are 70% of Americans overweight, obese, or medically obese? The cure is simple.

Start today and drink more water and less sugar drink. Drink more water and a lot less sugar drink. Drink water and no sugar drink. I have not a sugar drink in three years.

Eat five or more fresh or frozen fruits and veggies every day, and cut out more processed food every day.

Walk BRISKLY and work up to 20 to 40 minutes every day for the rest of your life. I have not missed one day since June 12,2006 and the Mirror tells me so.

Sleep seven or more hours every day. My smartphone needs recharged every day 2016-03-05 09.59.46 and so does my body.

 If just two of you do what I do, and get two to do what you do, and we do it 6 times, that is 64 of us who chose healthy living over sickness, illness and chronic disease. On the seventh time that is 128 of us, and on the thirtieth time of this WATER FOOD WALK SLEEP (WAFOWASL) journey that is FIVE MILLION who look in that mirror and smile.