The 2 Secrets to Successful Fitness 

There are 2 secrets to a successful exercise and fitness plan. The first secret is in the doing. No matter your mood you must get off the couch and get active. The second secret is in your food consumption. That’s it, mood and food. You and I have an exercise and workout plan. Mine has me walking, swimming, weight training, and bike riding on alternating days. I am including some type of High-intensity interval training (HIIT) in each workout. Your plan should include activities you enjoy, mixed with some activities that are needed to maintain your health and fitness. On the days that you don’t feel the motivation to get up and move, remember that mood follows activity, not the other way around.

From Michael Pollen

If I was forced to choose which is more important between diet or exercise, the answer is diet. I don’t mean a diet like, “I can’t eat that, I’m on a diet”. I mean a diet like a food plan for nutrition. A cow’s diet is primarily grass. A lion’s diet primarily meat. God’s creatures have a primary diet and secondary diet of items they eat as needed or as available. My diet has changed over time as I changed. My diet is now more plant based. I am not vegetarian or vegan, but it is “plant rich” as Dr. Mark Hyman of the Cleveland Clinic would say. I try to make 20% to 30% of my plate meat with the balance being vegetables and grain. There are plenty of debates about the best diet plan. Here are my starter rules.

Coach Brown’s Fitness Triangle Diet


Eat Fruits or Vegetables with any meal or snack.

Eat Clean Whole Foods.

Eat Organic, in season, local when possible.

Eat Less Meat: grass-fed, free range, wild caught when possible. 

Use Olive Oil or Coconut oil 

Do keep to a calorie count appropriate for your goal. 

Ask yourself: is this product God made or man made? Pick God.


No Fast Food.

No Soda, diet or other.

No or limited Processed Foods.

Limit Starches, breads, and wheat based products.

Limit Dairy.

Watch out for Sugar, Nitrates, Sodium, High fructose corn syrup.

Watch out for any product with more than 5 ingredients or ones that have ingredients with a really long name.

How to get started

Recently I found a simple and easy way to rebuild my diet. I needed to refresh what I was doing because the Pandemic quarantine has changed my life patterns. I am cooking more for the family and my son’s needs are different from mine. I started to gain weight. Dr. David Katz and a team of nutritionists not backed by big industrial food, has designed software to help. The free website helped pick a diet program and build a sample meal plan for me including a shopping list

Dr. Katz also has another website of importance called True Health Initiative where many health and food rumors and sales pitches are debunked. I recommend that you check out both of these sites.

The quote for this post is from Michael Pollan: Eat food, not too much, mostly plants.

Be Healthy,

Coach Brown

Listen To Your Body

This blog was Fit to Fat and Back. I have renamed it to lead to a new life.

Hormesis, Pandemic, and Herd Immunity

Hormesis came up in a conversation with my Kinesiology studying son. The term has several health and fitness applications. Medically it can be how we humans build antibodies in our physical system. The introduction of a small amount of toxin into our bodies so that our system produces a response to fight the toxin and we build up antibodies. If the toxin comes again or in larger exposure, it will be shut down by the previously produced antibodies (maybe). The theory “what does not kill you, makes you stronger” is the point. There are other conditions that set up hormesis. Wim Hof, aka the Iceman, uses a breathing pattern coupled with cold immersion to create a similar effect. This practice produces strong antibodies in his system. You can check out Wim Hof online. Dr. Stephen Gundry, heart surgeon and diet guru, professes that plants grown in adverse and stressful environments produce more valuable and healthful nutrients in their systems because of hormesis. When you eat these plants you get a bigger benefit. Dr. Gundry sells an olive oil that he says has 30 times the antioxidants of regular olive oil because of the trees poor growing conditions. I am using regular extra virgin olive oil but I’d love to try his product. 

We are trying for and working towards herd immunity. This requires a large portion of the population to be exposed to the Corona Virus. The numbers I read regarding herd immunity for previous diseases indicate 40% to 92% of the population would need this exposure to create that situation. This is huge based on this disease’s propensity to kill people with underlying health issues. Consider that over 40% of the people in the U.S. are said to have these underlying conditions. The World Health Organization and the CDC are reporting huge disadvantages for those people with these conditions. In Los Angeles County 93% of the people who died from COVID-19 (over 3700 so far) had underlying conditions. The idea for Herd immunity is not practical. It is a risk not worth the life loss.

A better plan is to promote personal immunity through diet and exercise coupled with a meditation practice. We can build a natural immunity and have a way to fight this and any other disease with life style healthy living. We must have a healthier population. This Pandemic proves that. Let’s promote health and create a fair fight.

Here’s my last video posted for my 10th grade Boys Physical Education class. Build a fitness and workout plan for yourself. Jump right in, if you need help, follow this blog. We can be healthy at 120.

Build a Plan


Moderation, Where are the lines?


Before noon today: I spent a little time in Morning Prayer and Meditation. I had a nice ocean swim at Seal Beach. I ate a healthy breakfast. I did a little internet and email work, and I wrote the rough draft for this blog. 



Blog Altruism

This blog started as a chronicle of my “return to fitness”. I was fat and out of shape. I felt crappy all the time and I was on my way to a catastrophic medical event. It was to help keep me motivated and on the path: fit to fat and back. At some point, it turned into a place to share the information I was collecting regarding the integration of diet, exercise, and spiritual fitness.

It still is all of that. It consumes a big portion of my time and thoughts. The amount of information available is beyond my capacity to sort. The sorting involves a landfill of trash and false information. I must stick to the basics so as to not be part of the landfill provided by the processed food producers, marketeer Doctors, and plain old charlatans. Everything has a price, I get that. 

Blog Altruism also has its limit for me. The blog needs to pay for itself, cover it’s out of pocket costs. I am not a professional blogger, my degree is in Physical Education. I am not a skilled writer, this copy has to go through grammar checking software. The remedy I came up with was not based on internet savvy. I put up a “donate” button. One friend put in $10 dollars, cool. Another friend put in $10 dollars but forgot he did it. When the accounting came he reversed the donation and “PayPal” send him the money back and then charged me a $10 dollar fee for that. The result was zero for the site. Next, I set up to be an “amazon affiliate”. Everyone trusts Amazon. I posted a few links to related stuff. One lady saw something she was thinking about, but when the link transferred her to amazon, the site change scared her and she backed off. My son saw a book I was promoting and bought it through a site where he found it cheaper. A daughter saw my marketing fitness list for fathers day so she referred her sister to it. She bought a nice gift for me through Amazon but not through my affiliate link. I have no amazon sales and they are telling me I have 90 days to get sales or I’m out. Well, that sucks.

Gratitude is a prime component of healthy living. Clearly, I don’t have the marketing thing figured out. If the goal is healthy, wealthy, and wise, maybe I’m batting 300. I am grateful for family, friends, health, and home.

This is some top pick gear from Amazon. If you go through this link you will pay nothing extra, but I will get credit for it.

INEVIFIT Body-Analyzer Scale, Highly Accurate Digital Bathroom Body Composition Analyzer, Measures Weight, Body Fat, Water, Muscle, BMI, Visceral Levels & Bone Mass for 10 Users. 5-Year Warranty

Sunny Health & Fitness SF-B1002 49lb Flywheel Belt Drive Indoor Cycle Bike

Simple Modern Summit Water Bottle + Extra Lid – Wide Mouth Vacuum Insulated 18/8 Stainless Steel Powder Coated

Check this out: “The C Word”. 50% of people will get cancer. 70% of the cancers are preventable. Sugar is bad. Get some good information from this Netflix documentary. Check it out.

To be healthy, eat wisely. Eat clean, local, fresh, organic vegetables. Eat free-range, ethically raised and butchered meat and wild-caught fish. Exercise daily for 30 minutes or more, you choose the activity. Pray and meditate daily, inner peace will breed outer peace.

Be healthy,

Please help with the site upgrade

You will receive a free ebook on how to stay diabetes free.





The Bolsa Chica Ecological Reserve is my “go to” spot. It is almost 1200 acres of urban wilderness and bird wetland across PCH from the State Beach. This area has an interesting history from Native Peoples to Spanish Rancho to Duck hunters to WWII coastal cannon site and oil wells to upscale housing. You can google the details. Its location along Coast Highway makes it a very unique area. It has a good hill in it with some trees to give the walk some variety. I bought new hiking boots last week. There was a sale and my old boots had always pinched my toes. I found a new pair of boots that fit well so I had to test them out. That’s what got me to The Bolsa Chica this time.

bc birdbc egret

I entered off of a lower lot which has access to a path which I seldom use. I wanted something different with new dirt for my new boots. It was an overcast morning which is common this time of year, sort of leftover “June gloom”. I trudged forward. It was a wet winter here so the grass and scrub brush was shoulder high and already browning. It was a great walk for spiritual renewal and for breaking in my new boots.

Where is your spot to renew your spirit and break in new boots?

4 Week Walking Plan


Today I am reintroducing the starter plan for daily walking. If you are just considering a diet and exercise routine, this is for you.

My Fitness Pal has a phone app so you can track your activity. It is a good starter plan. You will burn 200 to 300 calories a day on this plan and then you can step it up. The app will also track food for calories and nutrition which will enhance your food awareness. This is a healthy eating practice.

5 Easy ways to eat more fruit and veggies from


Make fruits and veggies the star of your daily diet with these ideas:

  1. Snack smart. Keep vegetables washed and cut in your refrigerator for quick snacks. Or reach for vegetables that require little preparation, such as baby carrots and cherry tomatoes. Keep a bowl of fruit on your kitchen counter. Just be sure to limit your intake of dried fruits because they’re not as filling as whole fruits and they have a lot more calories in a smaller volume of food. For example, 1⁄4 cup of raisins has the same number of calories — about 100 — as almost 2 cups of grapes.
  2. Experiment with new combinations. Try mango or peach slices on whole-wheat toast with a little peanut butter and honey. Toss some mandarin orange or peach slices into a salad.
  3. Choose recipes that have vegetables or fruits as a main ingredient. Try pineapple-chicken stir-fry, tomato-basil pizza or vegetarian chili.
  4. Start your day with a fruit or vegetable. Sprinkle a handful of blueberries on your morning cereal or oatmeal. Saute red peppers, tomatoes or spinach into your scrambled eggs.
  5. Drink your fruits and vegetables. But don’t reach for prepared fruit juice! Instead, turn the whole fruits and vegetables into a refreshing drink. Make a smoothie with plain low-fat yogurt and your favorite frozen fruits. Or puree together bananas, berries, lemon, mint, ice and 2 cups of fresh raw baby spinach — this green concoction may look odd, but it tastes delicious!

As you can see from these suggestions, sneaking more fruits and veggies into your diet can be easy, convenient — and fun!

Be healthy,


Please help with the site upgrade

You will receive a free ebook on how to stay diabetes free.




The Day After the 4th


We cooked and cleaned, that’s what we do when we are going to entertain. Dr. Robin and I unspokenly went about our duties of preparation. I grumped and groused as I always do. In the end, our friends showed up and we had a great time. We were eating a healthy fare and telling stories, planning some hikes and camping trips. There were conversations about work and children and all was as it should be. There is no “other shoe” to drop, we enjoyed the company of our friends.


The backyard highlights included 4 hawks in a fly by to a power wire, 2 fighter jets in a fly by from some other event and 2 pineapples maturing in a patio pot. Now that is not deep but it is eclectic.


We relocated from the back yard patio where we had gathered around the grill to the front driveway so we could enjoy the neighborhood fireworks. They were grand. Everything the stadium show would have was scattered throughout the neighborhood. Our personal show had a finale of a firework that looks like the jumbo bucket of popcorn from the movies. It went on and on to our cheers. It was grand.

Man With Fireworks

My thought for today is from Emmet Fox: God knows me, and loves me and cares for me. I am just as dear to him as any human being who has ever lived.

I’ll be out walking today, I hope to see you.

Be healthy,