by Lane | 4:48 am

Hi everyone,

2018 is upon us and this is the time where so many of us make our fitness/healthy lifestyle goals. Many people do this every single year. Gym memberships skyrocket. People start fantasizing about their beach bodies and working toward it. Sadly by March many have given up the fight and resorted back to their ‘regularly scheduled programs’.

Frustration is also a reason that so many people stop trying. We get so angry with ourselves and can’t seem to get out of that flux. Well, hopefully, I can be a help.






Healthy/Fitness Challenge 2018


The rules are very simple:

1. Read the Crawl, Walk, Run Article to get a better understanding of the expectations.

2. Visit Youtube and pick at least one workout that you will be comfortable with. These are my two favorites.  I switch them up so that I won’t get bored. Workout 1, Workout 2.  Feel free to walk for 10 minutes a day.  Do what’s comfortable for you.  Work out 2 is my absolute favorite.

3. Do this workout for 10-11 minutes a day or at least 3 days out of the week. No more than that. I know that the preferred time is 20-30 minutes a day.  We will get to that. The point is to start – no matter how small – just start.

4. Pick one to two dietary items you can add to this challenge. Just 1 or 2. Will it be healthy snacks and/or morning smoothies? I’m a smoothie fan. BTW, it’s ok if it’s just one.

5. Pick one to two dietary items that you can eliminate for the month. What will it be? Fried foods?  Fast foods? For me it’s soda. I lost 15 lbs. just giving up soda. Again, it’s ok if it’s just one.  However, pick the food that does the most damage to your healthy goals.

For me, I’ll be eliminating soda and sugars again.  Do what’s best for you.

6. Don’t go adding any extra stuff. I used to be so guilty of getting ultra excited about my healthy goals that I started making HUGE changes. You know what happened. After a short time, I was right back to where I started. It was so frustrating and discouraging.

7. Don’t set unreasonable goals.

8. BE PATIENT WITH YOURSELF. If you are consistent and diligent the change will come. If you are consistent and diligent, you will see the results.

9. Record your process here on this page. In other words, let’s talk about it. Did you have a bad day? Come here for support. Do you wanna give in? Come here for support? Are you encouraged and need a little more encouragement? Come here. Are you flying high and want to encourage others? Come here and give your spiel.

10.  Want some recipe recommendations?  Go to my Favorite Recipes.

11.  Drink plenty of water daily.

12. Let’s have fun.

Do you have any questions:  please feel free to ask them here.  Questions of a more private nature? Email me at

Disclaimer 1:  Please do what is best for you as I do what is best for me. Everything that is posted is the sole opinion of the author and is no way intended or should be construed as medical advice or treatment. The reader of the post, watcher of these videos and reader of my blog info is solely responsible for his actions and the consequences thereof. If you want, need, or seek medical advice or treatment – see a doctor.
Thanks and enjoy!

Disclaimer 2:  IMPORTANT: Everyone does different things. Some people eat meat, some are vegetarian, some are vegan/raw food enthusiasts. We WILL respect everyone’s dietary choices. All I ask is that you post healthy recipes that you find good for you and let us know how it works out for you. Let’s not get into arguments because of what someone else decides to eat . . .



Wow, talk about good timing. New Years is right around the corner and I am determined to lose weight this year. I have about 10-15 pounds that I want to lose before the pools open up in August. Shouldn’t be that hard to do. I have done it before. However I am always looking for new workout routines. I did click on the second YouTube video within your article really want to do some low impact training. I have a bad knee so it gets harder and harder to train.

However, I don’t have a lot of time because of my busy life. I can workout 3 times a week for 30 minutes. However, I do have a question for you. What do you think I should do for a low impact workout for 30 minutes. I hate running so that is out of the question.

Dec 29.2017 | 05:57 am


    Hi there,

    Thanks for asking. One of the videos that I posted,, is excellent for people with joint issues. So this one might be best for you.

    Additionally, if you want to do 30 minutes a day, that’s fine but I will suggest starting small. The video that I posted is a two part video but I only put up the first one so people can work out for 10-11 minutes a day. We’ll add more minutes in Feb, Mar, etc. Anyhoo, take a look at it and see if it’s something that you’d like to do.

    Dec 29.2017 | 06:54 am


Great advice and thanks. Now that Christmas is over it is time to shape up. I really like Workout 2 because it is not high impact exercise. I am always concerned about damaging my knees at my age. I think trying this exercise combined with your diet ideas will help. Thank you Dave

Dec 29.2017 | 07:10 am


    You are totally welcome.

    Dec 29.2017 | 07:12 am

Arun Sabharwal

Festival season will almost be over and would like to lose few Ponds and inches gained during Christmas and New Year.I have been practising Yoga and meditation regularly but would take advantage of the some of the very good tips given by You.
Thank you

Dec 29.2017 | 07:58 am


    Thanks. I hope to have you on board.

    Dec 29.2017 | 08:04 am


Thanks for this Lane. I think your 12 steps are realistic and should be easy to follow. I particularly like the parts about crawl, walk run where you can do things in incremental steps. It’s difficult to ‘float’ to the top of the mountain but much easier taking it one step at a time. Thanks for your insight.

Dec 29.2017 | 10:36 am


    You are so right. I learned this the hard way.

    Dec 29.2017 | 10:50 pm


I have been thinking about how I’m going to tackle 2018 and wanted to start setting goals in a number of areas. Fitness and weightloss were goals I definitely want to include for 2018 so this post is very timely. I am going on a holiday to the UK later in 2018 and want to have dropped about 25-30kg before I go so need to be focussed to do this. I will sit down prior to the end of the year and write out my goals and then I’ll share them with you.

Dec 29.2017 | 10:43 am


    Oh, I would definitely love to hear them.

    Dec 29.2017 | 10:50 pm


      Ended up visiting the kids aunt and uncle yesterday up in the mountains about 1.5 hours drive away so haven’t done them yet. Off to make a cup of coffee and I will tackle them now! Watch this space.

      Dec 30.2017 | 10:07 pm


        I could use a cup of coffee right now as well. You should be over here.

        Dec 31.2017 | 02:42 am


I’m going sugar free for 365 days in 2018! I hope this website inspires other people to set health goals.

Dec 29.2017 | 10:44 am


    Wow. That’s a major goal. I wish you the best. Keep coming back here to offer your encouragement.

    Dec 29.2017 | 10:49 pm


Wow i think following your steps i could really hit my goal. I love the way the steps are baby steps. I do alot better with those. Im gonna try this out

Dec 29.2017 | 11:03 am


    Thank you. I look forward to having you on board.

    Dec 29.2017 | 10:49 pm


Great timing. I just went on YouTube and saved 4 beginner HIIT workouts that were only 4 minutes long. My goal is to do one a day and add more when the timing is right. I’ve wasted so much money on gym memberships. My lifestyle is very inactive and exercise is intimidating. I look forward to more posts as I take on this challenge with you.

Dec 29.2017 | 01:36 pm


    I like that. You looked up stuff that was brief. Good. I learned the hard way to start small. I am looking forward to having you a part of this challenge.

    Dec 29.2017 | 10:48 pm

mike duhamel

Hello Lane…

I really enjoyed the article, and yes you are absolutely correct new-years has a huge impact on people setting up really unrealistic goals. This as you were able to point out has a huge impact on the attrition factor; i believe its around 80 % or greater people quite before 4 months is up. I really enjoyed how you were able to stress the importance of taking small baby steps opposed to going all in and trying to do too much. Over all a great read, you were able to connect the dots on so many levels!

Dec 29.2017 | 02:02 pm


    Thank you so much.

    Dec 29.2017 | 10:47 pm


Great advice! I tend to be an “all or nothing” person when it comes to diet and exercise. Taking it slow and just making small changes that you can stick with is definitely the way to go!

Dec 29.2017 | 03:25 pm


    Yeah! I was the exact same way. All or nothing. Usually, it end up to being nothing. LOL.

    Dec 29.2017 | 10:47 pm


Hello! I really liked this article. I have lost weight but then with the winter coming on, I am more in the house. I am trying to find ways to walk more each day. And since I am newly out of a wheelchair, do you have easy stretches you can suggest? Great article. Thanks!

Dec 29.2017 | 04:33 pm

Don Nicholas

Perfect timing Lane. I worked real hard for most of last year and managed to lose 28 lbs. Now winter is upon us and I don’t get to work outside. It’s hard to keep the weight off. Since Thanks giving, I have put 7 of those pounds back on. Not from eating though . . . well not entirely anyway. I developed a back condition and couldn’t work for about 6 weeks. Anyhow, I need to do something to drop that weight, this may be just the ticket I need. Thanks

Dec 30.2017 | 03:47 am


    I totally am sorry about the back condition. Did you speak to your doctor about some possible stretches? I hope you feel better.

    Dec 30.2017 | 04:31 am


I love your suggestion to get rid of one or two things MAX at a time. People overwhelm themselves with trying to cut out all the goodies at once, and it totally backfires. Thanks for the encouragement, we all need to get back on the bandwagon after NY!

Dec 30.2017 | 04:02 am


    I’m glad you like it. That’s exactly what I used to do. I hope to have you on board.

    Dec 30.2017 | 04:30 am


Ooooh…I like challenges. I’ve been eating lots of food, drinking lots of energy drinks and haven’t been working out in the last 2 weeks. I’m going to take on this challenge and see what results I come up with. I like your point about just starting even if it’s not difficult. Oftentimes we don’t start because it seems too difficult and time consuming, so this is great!

Dec 30.2017 | 05:17 am


    Thanks for the comment Brandon. I hope to have you on board.

    Dec 30.2017 | 11:07 am


Hi Lane! Thanks for a great article on setting goals for January. Guess what, I did set mine already back in October and I’m so happy to say that I’ve lost close to 30 pounds as of today after 3 months of hard work. It has paid off. I’m continuing through January and hope I can stick to it to lose another 30 pounds by March. Let’s get this going.

Good luck,

Dec 30.2017 | 05:45 am


    Thanks Oscar. Keep coming back to offer your insight and encouragement.

    Dec 30.2017 | 11:07 am


Thanks for this article Lane. My wife gave birth to our son 3 months ago via c-section. She has almost fully recovered from the operation and is now concerned about her weight particularly around the belly. What kind of exercises would you recommend she try as a mother who recently gave birth?

Dec 30.2017 | 09:11 am


    Wow! What a great question. There’s so much to consider when it comes to our bodies. I did a YouTube search for you and came up with the following. It’s the search string, so your wife can go through it, review it, and pick the one that she’s most comfortable with.

    Please remember, that it would probably be best for her to touch base with her doctor before starting any workout.


    Dec 30.2017 | 11:12 am


Hi Lane
Well as promised I went away and worked on my goals for the next year. I have some very big goals both personally and professionally but the ones I want to share with you are my health goals.

1. I will lose 46kg by 31/12/18 by exercising and eating well. The goals of weight loss, fitness, and nutrition are all interlinked. I have broken this down into monthly steps (Lose 4kg per month) and weekly (Lose 0.9kg per week). I will weigh in every Monday and measuring every fourth Monday.

2. Fitness: I will get fit by increasing my aerobic and strengthening routines. I have developed a routine whereby I exercise 3-4 days per week and slowly increase the time I use the treadmill, bike, or go for a walk. I am starting at a manageable level for sit-ups, planks, back extensions, step-ups, lunges, squats, wall sit, bicep curls, arm lateral and upward lifts – I have a plan to slowly increase these each week until I get to the next months goal e.g. if I do 10 squats today then by February I will be up to 20 squats, by April 30 squats etc. I also use a Fitbit so have set daily step minimums to meet – January minimum 12500 per day, February 13000 steps per day etc.

3. Nutrition – I will focus on my nutrition by reducing my reliance on processed foods and increasing my intake of real foods. Today’s plan is to purge my cupboard of what I don’t need.
What do you think?

Jan 01.2018 | 10:44 pm


    Bravo! Make sure you don’t overdo yourself. I’d say start slow and grow gradually. I posted some new workout videos on my page under Videos and Demos (no comment needed). Take a look and see if you like any of them.

    I wanna lose 50 lbs by June. Let’s encourage each other.

    I’m excited.

    Jan 02.2018 | 11:38 am


      Hi Lane
      I am starting slow and working my way up and I am working on learning not to beat myself up if I make a mistake. I tend to have an all or nothing personality – so if I make a mistake I say well I am useless and I stuffed up so now it is all over. However, not this time! I know this is what I do and I will work hard to no longer do that. I am taking baby steps to reach my goals and if I stumble today, I will just pick myself up tomorrow.

      Jan 06.2018 | 10:30 pm


        Good goals. That’s the way to go.

        Jan 07.2018 | 09:10 am


Given I intend to be honest about my weightloss I need to confess that today has not been a good day for me food wise. I’ve had a very busy day and we were out and about and it was very hot, about 33 degrees celsius and we had loads of walking to do in the heat. I made poor choices in food because it was hot and had ice-creams and milkshakes to keep cool. However, I feel like crap now, just 9 days of eating well and eating crap on the 10th has me feeling blah and sluggish now. However, unlike previous times I will not allow this setback to drag me into bad habits. Dinner tonight will be something light with loads of nutrient rich foods – maybe fish and salad – I’ll work something out. Tomorrow is a new day and I can pick myself up, dust myself off and keep on going! Thank you for the support you offer on this site.

Jan 10.2018 | 07:12 am

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