Wow. I have been away for quite some time now.

It is all good. The business is growing and it is keeping me busy which is the main reason for my absence.

But, we are getting into a critical/difficulty/stressful/maddening time of the year. The time of year when many retail stores move from the red into the black.

Also a time when people's goals get crushed and derailed for any number of reasons.

Most people would never consider starting an exercise program or changing their eating habits now. That would be crazy.

Or would it?

People think this idea is ludicrous just as much as they think Monday is the only day of the week to start their new plan.

First, Monday's carry no special significance. If you want to start something new or change something that needs changing, start now. Right now.

Stop telling yourself that you will start Monday when you spend the weekend doing the exact opposite of what you should be doing. Stop kidding yourself and start now.

That segues nicely into the idea of not wanting to make changes or start anything new between November and December.


Does it really make sense to wait an additional two months or more before starting your plan? Of course not. When better than now?

The goal is not about perfection. It is about consistency.

Starting a new plan now doesn't mean you can't enjoy the holidays or go to a company Christmas party or reconnect with friends you haven't seen in some time.

The goal is establishing new habits and developing some level of consistency now. Not in two months, but right now. In two months, you will be well on your way to achieving your goal(s).

Managing what you eat and keeping some level of exercise is one of the best ways to do your slow-motion walk away from the holidays with swagger.

See you two next year.......

See you two next year.......

One of the first steps in not bringing the temptation into the house. Unfortunately, the bad stuff is usually the easiest stuff to grab in a hurry and also things that you can eat a lot of before the brain triggers you to stop.

But, what do we do when we need a little something and we do not want to go face first into some ice cream, chips or cookies?

Check out this recipe.


1 cup rolled oats

1/2 cup natural PB (or your favorite nut butter)

1/8 cup honey

3 TBSP dark chocolate chips

1 tsp vanilla

1 scoop chocolate protein powder



Mix all ingredients in a bowl and stir together. Scoop 1 TBSP of the mixture and roll into balls. Refrigerate for 2 hours.

Full disclosure.

I had to add a little bit of water to get everything to mix together. It probably wasn't more than a few tablespoons.

I also did not roll them into balls. I made globs of this goodness and tucked them in the fridge.

And they were delicious.

Here are the nutritional facts, if you are into those kinds of things.

Per glob of goodness:

Calories: ~70

Protein: ~2.5g

Carbs: ~7g

Sugar: ~3g

Fat: ~3g

Keep these stored in the fridge and utilize these instead of something that does not align with your goals.

Make sure you grab your FREE guides by clicking below.

7-Day Strength and Mobility Reboot

Get more out of less time in the gym.

The Ultimate Posture Guide.

Until next time,

Dr. Tom

Join the EBM Newsletter.

Subscribe to get the latest content while it is still warm.

    I won't send you spam. Unsubscribe at any time.


    Member Login
    Welcome, (First Name)!

    Forgot? Show
    Log In
    Enter Member Area
    My Profile Not a member? Sign up. Log Out