"At the movies I buy the large popcorn and large drink (it's only 75 cents more)."

"When my kids are involved in sports or other activities we go out to eat or have a treat afterward."

"During the holidays I can eat whatever I want because it's a special occasion"

"When we eat Mexican food I love drinking a margarita and eating chips and salsa."

"Sometimes we watch a movie at home late at night and have a bowl of popcorn and soda."

Chances are good that one or more of these statements apply to you. While none are bad on their own, when they become habits we have to start taking notice.

Last month we talked about obesity and some reasons why it is becoming such a problem. Reason #1 was the 24 hour availability of food. We've always had food available to us in our home, but now it's everywhere we go. Everything is open 24 hours a day. You can find a fast food drive-thru, a grocery store, home delivery, internet orders, etc. available all day and all night long. We have become accustomed to eating at all hours, mostly because it is available.

Most of us, unless you are a shift worker, have little business eating after 7pm, but we do. We find ourselves working late, arriving home late and subsequently eating late. Then we are so tired that we go to bed shortly after eating.

Where does that food go that we just ate? Some of it goes to replenish our nutritional and energy needs, but the majority of it gets converted to fat and stored for later use. The trouble is we never use it later, but that's another newsletter!

Bottom line is this: you should plan your meals as carefully as you plan your vacation, your retirement, your home remodeling projects or a new car purchase. If you eat haphazardly, you'll function the same way. You'll put on unwanted pounds, energy levels will go down and illness and disease will become more frequent.

Think of your eating like a wedge. Eat most of your food in the morning / early afternoon and begin tapering your intake so that smaller amounts of food are eaten at the end of the day when you are winding down and ready for rest.

Don't be taken in by the ability to eat any time, anywhere. Plan your meals and you will find it easier to maintain or even lose a few unwanted pounds. It takes discipline but you can do it.

Next time we'll talk about activity levels and the impact they have on your body and the quality of your life.

Brian joined Lifestyle in January. 

At this time in my life, I need more of a support group than a stack of weights. Lifestyle Fitness has a different feel than the mirrored Mega-Gyms. It's more about teaching people how to live a higher quality life, from the inside out. I enjoy talking to Scott and Ken. I always feel I learn something. I also enjoy talking to the other Lifestyle Fitness Members. It just feels like we're all on the same path.

My Goals are to stave off death... at least for a little while. Actually, I want to walk up Stone Mountain, just southeast of Atlanta, while having a conversation with my daughters. I made the walk last summer and almost had to turn back. I want to try it again this May with the confidence that I can make it.

My approach is to take small steps. I've gone from the #2 meal at Whataburger (Double meat with cheese, large fries, 40 oz. Coke) to meals with less fat and quantity. During the week I replace a few meals with the Pemmican Fruit and Nut Bars.

I try to keep my workouts fairly simple. Scott believes I over-think things. Right now, I'm doing a fast cardio-weights-cardio-core-stretch session. Per Scott's instructions, I try to workout like I'm in a hurry to be someplace else, and to keep my heart rate up for about 55 minutes. When I need rest, I'll either take a day off or just come in and lift light weights and do some core work. I try and make it to the gym at least 4 days a week.

My results: When I first started I was having so much back pain that even the simplest tasks were giving me real problems. I was to the point where bending over and picking up something from the ground was almost impossible. Now my back has gone from a series of sharp stabbing pains to a little muscle soreness. Just the improvement in my back is enough for me to justify the time in the gym. I've seen drastic improvement on almost every machine, cardio and strength. I've also seen improvements at home. I've always enjoyed yard work, but it was getting to the point where just using the string trimmer was really causing me pain. No more.

I have 20 and 23 year old daughters who have been my hobby and interest for a while. I spent a few years as a shuttle service for my oldest playing sports all around the country. My next shuttle service was to college, one in Atlanta the other in Huntingdon, PA. Right now my wife and I are adjusting to empty nesting. Some days the peace and quiet is nice. Most days I really miss the hustle and bustle of trying to juggle multiple itineraries.