Read these words of wisdom from Fran Volpe, someone who's been where you may be trying to go.

"At one point my weight ballooned to nearly 290 pounds and I felt terrible. I saw a picture of me holding my first child in the hospital, and I couldn’t believe how fat I looked… that’s what led me to make a change. I realized I needed the guidance of an experienced coach, and I couldn’t do this alone.

Enter Coach Joseph Arangio. On my first meeting with Coach Joe, on November 23, 2010, I weighed almost 275 pounds and my bodyfat was 29%. By May of 2011 I was under 225 pounds. Unfortunately I gradually got away from the system, started working a lot, making excuses:

'I work all the time. I have kids at home. I want to hang out with my buddies.'

Next thing you know it’s January 2013 and I was 270 pounds again! I couldn’t believe how fast I got back to where I hated to be.

Once again, something triggered in my head and made me get back on board. Although it has never been smooth sailing, I am on my way back down, and I weigh under 210 pounds. My long term goal is to continue on the path and achieve my healthy ideal weight."

How Fran Lost 68 Pounds

I realize life is challenging nowadays. Perhaps you're looking for words to make you feel okay for your stress-induced overeating.

Maybe you skipped some workouts due to an injury. Research proves that many people regain weight after they diet.

It's true: Most lost weight is found.

But does that mean you can’t succeed? No it doesn’t.

And, yes, you can make positive lasting change.

How? Well, you must have the right knowledge and you must put that knowledge into action.

You must also have the right support team.

And, finally, you must also follow simple daily action steps that are repeated to the point they become permanently ingrained habits.

Today I want to share the story of a client who overcame obstacles to become the best version of himself.

Here are Fran's "16 Golden Rules" to getting healthy:

1. Life is a marathon, not a sprint

Although results can happen quickly, there is no race.

The idea isn’t to sprint to the finish line, just so you can go back to old habits.

There is no 'finish line' because my struggle will continue every day.

It’s a lifestyle change, not a quick-fix diet.

2. Eat smaller meals more often

Eat 5-6 meals, eat every 2-3 hours. Eating frequently helps regulate your blood sugar levels.

A balanced meal that includes protein, healthy fats, and carbohydrates can prevent blood sugar spikes and crashes, reducing feelings of hunger and irritability.

3. Eat immediately when you wake up and drink water

After a night of fasting during sleep, your body's metabolism tends to slow down. Eating a balanced breakfast kickstarts your metabolism, helping your body efficiently convert food into energy.

This can lead to improved energy levels throughout the day.

4. Eat just before and immediately after workouts, so you feel good for the workout and give your body more fuel after a workout

Consuming a balanced meal or snack before your workout provides your body with a readily available source of energy, typically in the form of carbohydrates. This energy can help improve your performance during exercise by ensuring that your muscles have the fuel they need to perform at their best.

After a workout, your muscles may be in a state of fatigue and micro-damage. Consuming a meal or snack immediately afterward provides your body with essential nutrients like protein, carbohydrates, and fats. Protein is particularly crucial for muscle repair and growth, while carbohydrates help replenish glycogen stores.

5. Improve sleeping conditions

I don’t sleep on the sofa, I don’t drink a lot right before bed (learned this from my kids, so I don’t have to wake up in the middle of the night, and have a hard time going back to sleep).

I don’t have caffeine late in the day, so I can sleep better through the night.

6. Schedule workout times and stick to the schedule

This structure keeps you on a routine so your body adjusts and gets acclimated to the times.

7. Work with an experienced coach

A smart coach provides a proven plan, that is science-based, and gets results.

This helps me eliminate wasted time thinking about 'what should I do?'

I just show up, follow the plan, and work out intensely.

8. Eat fresh foods

Choose lean meats, fish, and vegetables… avoid breads, sugars and pastas. Fresh foods, such as fruits, vegetables, lean meats, and seafood, are rich in essential vitamins, minerals, and phytonutrients. These nutrients are at their peak when the foods are fresh, ensuring that you get the maximum nutritional value from your meals.

9. Surround yourself with people who are positive influences in your life

When you're surrounded by individuals who have a positive outlook on life and are motivated to achieve their goals, it can inspire you to do the same. Positive influences can serve as role models and sources of motivation, encouraging you to pursue your dreams.

10. Remove yourself from 'toxic' situations and distance yourself from people

Negative influences can drain your energy and bring unnecessary stress into your life. Toxic relationships or interactions can hinder your personal development and create emotional turmoil. Surrounding yourself with positivity can help minimize the impact of negativity.

11. If you do make a mistake, it happens, realize we are not perfect

Recognize the wrongs and correct immediately. For example, if I do go out and drink, eat some bad food, don’t wait until 'Monday' to start again.

Start the very next meal, get right back on the plan and you will minimize the impact of a bad decision.

Of course life has challenges and obstacles. I have struggled with owning a business… working 90+ hours/week… having three young children.

12. Prioritize your life and you will see what is important and what is not

Prioritization forces you to examine your core values and beliefs. When you consciously decide what's most important to you, it becomes easier to align your actions with these values. This clarity helps you lead a more authentic and meaningful life.

Also, prioritization allows you to distinguish between what truly matters and what is merely a distraction or a short-term concern. By concentrating your time and energy on what's important, you can make significant progress in your personal and professional life.

13. You must take care of yourself first, so you can take care of those who are important to you

Your personal health should be at the top of any list, because if you are not healthy you will not be able to do any of the following efficiently: work, make money, care for family, etc.

14. Figure out the things that are the problems, identify them, and make the appropriate changes

For me, drinking was at the core of many of these bad decisions.

When I drink, I drink too much, usually eat food that is high in calories, feel like crap, wake up late the next morning, crave more greasy food, don’t feel like working out, etc.

Not to mention acting like a fool and all the other consequences of drinking.

15. Have a good support group

My amazing wife prepares healthy food for the whole family and makes it easy for me to eat the same way she does.

I have to choose NOT to be healthy.

16. Have a clear understanding of what you DON'T like about being overfat

This could be how you look, not being able to physically do things you want, out of breath walking up stairs, difficult to play with your kids, tie your shoes, etc.

Remember the embarrassed feeling when people make jokes about your weight, the bad feeling you have when you see a fat picture of yourself.

Use these uncomfortable feelings as motivation to take action and make a change so you never feel that way again.

~ Fran Volpe

 Our body-transformation program is the real deal.

Don't believe us? Ask any of our clients.

Simply put, the results will help you live to your full potential.

"Coach Joe, my family really needs me now, but I'm feeling worn out."

This is something I hear often from men and women over the age of 40.

And here are my thoughts.

How do you help your family?

The answer is simple: Strive to be your strongest, healthiest, most resilient self on a daily basis.

The change starts with you. And me. All of us.

Now, more than ever before, we each have a responsibility to step up and be more focused and disciplined.

That's how we fight back against a society that accepts being overweight or obese as the norm.

When you're leaner, stronger, and happier... you can help others better.

And isn't that what life is about? Helping others?

If you're being honest with yourself:

• Is your nutrition a 10 out of 10?
• Is your training a 10 out of 10?
• Are you getting the deep, restorative sleep you need each day?
• Are you prioritizing all aspects of your health and fitness?
• So that you can stand up and be the powerful leader that the world needs you to be?

If not that ends today.

There's no time to procrastinate about the "perfect time" to begin your journey.

The perfect day is today.

To your success,

Coach Joe

Joseph Arangio helps 40+ men and women lose weight, gain strength, and slow aging. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to increase longevity with the best online age-management program, or you want to visit the best age-management program in the Lehigh Valley, you can take a free 14-day trial.