99% of me being smart is knowing what  I am dumb at.  When it comes to eating habits, I listen only to athletes and a  Special Opps that I know. These folks “Walk the Walk before they talk the talk.

They all don’t eat” four squares a day”  Most of my mentors eat five or more times a day and I cannot pinpoint any pattern of when or how much they chow down at a setting.  So we call their eating habit “Grazing”.   One thing for sure. Most all of my mentors hit the protein early in the day. My early couple of meals include protein and fiber. This gives me energy and I drink lots of water.



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.


35 IS THE NEW 86


I had my 35th  birthday again this month and it will be the 51st time.. In order for me to stay 35 years old every year, I must pay attention to to only two fuels to feed this machine called  MY BODY.  Two two fuels - lets call WAFO ( WATER AND FOOD)

Water: Get addicted to water instead of sugar drinks. drink a bunch of water


Food:  WAFO

EaT 6 or more fresh or frozen fruits, veggies and nuts every day. It is a DOUBLE DEAL2014-04-04 12.11.12-1












The place where we have our Noggin-Gut and all the parts on the outside that jiggle is called BODY. That is where we live.


clipart of human body clipart of human body human body clipart panda free clipart images 497 X 648

This body we live in must do just two things to say alive.

WALK and SLEEP.  Let's call that WASL

  • it must move- get in motion. TOO MANY CHOICES   so walk -WALK EVERY DAY _ SHOOT FOR 10,000 STEPS EVERY DAY FOR THE REST OF YOUR LIFE

Walk: WA

Walk briskly for a minimum of of five minutes but get up to 20 to 45 minutes every day for the rest of your life.












water food  walk sleep




















I had the honor to represent Van Zandt County at the 11th Annual Transportation Forum in Austin. We can be proud of the Texas Department of Transportation . Our TxDot and their contractors have done a fantastic job on tight budgets and horrible weather, tornados, and floods.  Next time you slow down or stop because they are fixing Texas Roads, be sure to give a "thumbs up" to the Best of the Best.

Propositions 1 and 7, and House Bill 20 will now put dollars directly into Texas roads.  The voters made it clear that Sales Tax and Gasoline tax is to stay in road work and not a political grab bag.  The federal government got the same message loud and clear. Both parties in Congress quickly passed the bill and the President signed it. $105 Billion Dollars is to come to the states for fixing up the Interstate roads, but they do not get the money unless the project is "SHOVEL READY".

The Councils of Government,Metropolitan Planning Organizations,Regional Mobility Authorities , Economic Development Officials, Construction Contractors, Rail Experts, and Engineering Firms have been burning the midnight oil to be ready for 2016.

Here are just a few projects ready to roll. Interstate 69 is starting construction from Houston to the North East Corner of Texas. This will give a boost to chemical and other Gulf Coast industries, relieve congestion and increase growth and job opportunities in East Texas

A 400 foot plus high bridge over the Port of Corpus Christi is a go. This will allow for the BIG BOATS when the Panama Canal gets dredged deeper. The big boats will a give tremendous boost to the economy. We have 11 deep water ports in Texas. A ocean going tanker came out of Aransas Pass this month with Texas oil heading overseas. Congress cleared the way this year for the US to export oil for the first time since the 1970s.

Texas Department of Transportation is studied by Other States and Nations. They were there taking notes. TxDot allocates the dollars smartly. They plan what goes where and when. TxDot has three bosses, the customer (that's us), the tax payer, and the legislators. They serve us all well.

We have the best and brightest mind planning ahead. Rail will double by 2040. We have 195,000 miles of state maintained road. That amounts to over two trillion dollars of assets. There are 53,000 bridges, 10,000 miles of rail, and the largest air transportation system in the US with DFW and Bush as the anchors.

If Texas were a country, it would be the 14th largest economy in the world,

The next five years are a game changer. Cars will be safer. There will be driverless cars on the road this year. We will drive less and rideshare more, work remotely more. The Millennials will outnumber all people over thirty-five. There will be more walking and riding bicycles to work in the large cities. Oh yes. We will figure out how to fix our county roads.

It is a great time to live in North East Texas in Van Zandt County.