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100 Small Steps: The First 100 Pounds You Gotta Think Right

100 Small Steps: The First 100 Pounds You Gotta Think Right


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Through trial and error, tears and triumph, Keith "Temple" Trotter has lost over 150 pounds and kept it off for close to three years. "100 Small Steps" tells his personal story from the vantage point of his private journal notes. As people began to notice "Temple's" transformation, he wrote down the “Steps” that made sense and worked for him so as to be a catalyst for them. "Temple" freely and openly shares his pain and triumph. His amazing story has been featured on and his blog has been read by viewers in over 80 countries.

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Product Details

ISBN-13: 9781630471804
Publisher: Morgan James Publishing
Publication date: 01/06/2015
Pages: 146
Product dimensions: 5.10(w) x 7.80(h) x 0.50(d)

About the Author

Keith “Temple” Trotter is founder of Temple Consulting, and author of the blog and upcoming book 100 Small Steps: The First 100 Pounds You Gotta Think Right. Applying the principles he brings to his clients (research, testing, and results documentation) to create millions of dollars in cost savings to their organizations, he's lost over 150 pounds and has kept the weight off for three years. His weight loss story has been featured in the Hudson Star Observer,,,, Haneef Jordan's "Talking With Truth" In LA and will be featured on the Oprah Winfrey Network's Love in the City which will air in March of 2014.

Read an Excerpt


— BOOK 1 —

You Gotta Think Right!

In my attempt to find the real me underneath the layers of my dysfunctional coping mechanisms, I discovered there's an almost symbiotic relationship between depression and obesity. In March 2010 in the Archives of General Psychiatry a meta-analysis of seventeen community-based cross-sectional studies among adults revealed a "positive overall association between depression and obesity." What follows in the study are more highfalutin words and explanations of how you can trust the numbers than you can shake a stick at, but the overall gist is what we have known all along. Your mind and body are connected, and if the mind isn't healthy the body won't be, and vice-versa. Now, you would think that this information would be readily available to the public at large, and in the interest of public health, the media, the medical community, and your grandmother would be taking up the cause. I mean, obesity in America is only at epidemic proportions, right? Fifty-eight million of us are overweight (19 percent), forty million obese (13 percent), and three million are morbidly obese (1 percent). What does this mean? It means that more than a third of our population has a 55 percent increased risk of developing depression, and those who do develop depression have a 58 percent increased risk of becoming overweight over time. Let's see if you can recognize the pattern in my own personal journal notes.

December 4, 2000

"I have said this to myself at least 100 times and I have decided to say it for the last time ever in my life. This is the absolute last year that I will be overweight and out of shape! I am 29 years old and I weigh 308 pounds. I am six feet tall and I am dying. I'm dying physically, spiritually, and emotionally, and it's all because I hate who I am."

You Gotta Think Right

January 1, 2002

"I am determined to do a couple of things this year. (1) I am going to build my best body ever. I have let myself go and I know good and full well that it is going to take more than 12 weeks to get there but you have to start somewhere and I figure a twelve-week program is as good a place as any. So I have decided to make this new chapter in my life the plot and subplot. The main story line here is that after all these years of neglect and medical problems (diabetes, pernicious anemia, lupus anticoagulant, asthma, etc.) I am going to get back in shape and be sexy again so that I can (2) take the world of opera by storm!"

June 5, 2002

"It has been almost a week since I started my new training program. I hadn't been able to feel my feet for a while and now I can feel them just fine and I don't have that nagging tingling or numb sensation anymore. That is a hell of an accomplishment for a 300-plus-pound man with diabetes, lupus, and a B12 deficiency."

My journals go on like that for years, chronicling my health issues, unhappiness with my weight, and depression over my abusive childhood. It is a vicious, painful cycle like the one that has crippled an entire nation. Yet the only solutions apparently available to us are in pharmaceutical, pseudo-pharmaceutical, surgical and sweat-and-starve forms. You've seen the infomercials. Someone with a hot body shows up on TV while you're sitting there at 2 a.m. licking the last half-hour's cheesy-poof dust off your fingers and cramming a homemade mayonnaise, fried-egg, Swiss and cheddar-cheese hoagie down your gullet. You see his rippling muscles, hear his sob story about how just four short months ago he looked just like you, but now, thanks to the break-through ingredients in Belly Be Gone!, he dropped five pants sizes and is now dating Kobe Bryant's second cousin twice removed. That's when you notice your chest is getting tight and your body's sore from just the thought of spending the next ninety days popping pills and treating your body like a slave. This portion of the battle is psychological and you cannot win it without first fighting it head-on and winning it decisively. So the first thing you have to do is ...


— STEP 1 —

Know Why You Are Doing It!

"He who has a why to live for can bear almost any how."

Friedrich Nietzsche

What the Experts Say

The why is more important than the how. The why makes it personal and affords you the opportunity to buy into, internalize, and become intimate with what you have to accomplish. The how is sterile and foreign, and it dredges up all of your worst fears about Big Brother and the boogeyman actualized in HD. The how is given to you. The why comes from within you. The how can be all wrong for you, but the why is your baby, and in order to have a beautiful, healthy, strong baby you have to nurture and promote her well-being.

How I Did It

I posted my reasons all over the house. The main "reason" was a photo that showed up on my Facebook time line of how absolutely grotesque I looked at the New Year's Eve party. I made sure my reasons were in close reach whenever I went to the bathroom or the kitchen, watched television, got ready to ride my bike, whenever and wherever there was an opportunity for me to lose the psychological war by rationalizing or negotiating what I called "the lesser path" (You know: the path that doesn't hurt as much or demand as much from you). I just kept looking, and I keep looking, at that damned picture of myself at almost four-hundred pounds, spilling out of that wicker chair with a plate of food balanced on my stomach (why is it always a plate of food?) and I found the strength to pull those laces a little tighter and get out there and make this thing happen. I thought about all the times my little girls wanted to be active with their father and the excuses I was constantly giving them as to why I couldn't be. Would I one day be too fat, disabled, and tired to walk my beautiful daughters down the aisle? I wrote my motivations down and looked at that god-awful picture first thing in the morning, and they were the last things I saw and dreamed about at night. And yes, I did exercise in my dreams.

Step 1 Question

Why Am I Doing This?


STEP 2 —

Remove the Words "Diet," "Low fat," and "Low Calorie" from Your Kitchen and Vocabulary

"Food is fuel — no more, no less."


What the Experts Say

Your mind-set influences your taste and choice in food. A study published in July 2011 by the National Center for Biotechnology Information shows that foods labeled "diet," "reduced fat," "low fat," or "low calorie" can actually lead you to consume more (approximately 25 percent more). When the levels of energy in the body become low your stomach produces a peptide called ghrelin which signals hunger pangs in the brain. When food is consumed, the levels of ghrelin in the body decrease, producing the sense of satiation. The study was simple. Forty-six participants were asked to enjoy two sessions, a week apart, of free milk-shake tasting. The only catch was that they had to read and rate the label as well as the taste of the milk shake. The participants were led to believe that they had received two different milk shakes, but in reality the only difference was the label. Long story short, the milk shake labeled "low calorie" did not reduce the required levels of ghrelin in order for the subjects to feel psychologically satisfied. "In such cases, people tend to consume more food and are hence at risk of developing obesity."

How I Did It

No, I did not throw away all the food labeled in this way. I just made sure that I treated all food exactly the same way. Food is fuel — no more and no less. It's not a reward and you don't "deserve" to be able to pig out because you [enter random reason here]. This was a huge struggle for me because, like most of us, I had fostered and embraced an unhealthy relationship with food and had fallen for the marketing like a cheerleader goes for starting quarterbacks. I wanted to be able to eat until I was full and be assured that it was ok because I was consuming fewer calories when exactly the opposite was true. One of the tricks of the trade is to replace the fat in low-fat foods with sugar. So the amount of fat is truly reduced but the carbohydrates have increased and can actually lead to food having higher caloric values than the foods not labeled "low fat." Moral of the story for me?

$#149; Food is fuel — no more, no less.

$#149; Be present in your choices.

$#149; Marketers are not your friends.

$#149; Relationships are with people, not with food.

Step 2 Question

How Much of the Food in Your House Has This Labeling?


— STEP 3 —

Be Present in Every Choice

"I attribute my success to this: I never gave or took an excuse"

Florence Nightingale

What the Experts Say

In 2006 food companies spent $1.6 billion just to market mostly soda, fast-food, and cereal to children. In that same year quick service restaurants sold over 1.2 billion kids meals with toys. Now, you may be asking yourself why that pertains to you? Well, if you're a Gen Xer you already know the answer. We watch a lot of TV programming that would be part of the target market. According to the Center for a New American Dream, brand loyalty can be established as early as age two! This is loyalty that lasts a lifetime. The Kellogg Foundation discovered that Americans create an emotional link to food companies as nurturers early in their lives. Thus, thinking critically about food companies "can violate people's deep desire to be secure." Sound familiar? Emotional links? Sense of security? Remember how I had created an unhealthy relationship with food? Well I guess I had some help.

How I Did It

Food is fuel, food is fuel, food is fuel. No more and no less. I told myself this whenever I went to pay for gas or buy groceries (which is why I never went grocery shopping hungry), or when I went to the movies, or anyplace where I knew I would be interacting casually with food (Sitting down for a meal took a different mindset). This included watching TV with the kids and noticing how the billion dollar marketing machines vie for their loyalty, which then manifests itself in the constant nagging of their parents to buy this and that. There's a reason junk food is at a kid's eye level in stores. How many times have you had to bend over to grab your favorite candy bar? Do you even know? Or has it just become habit? This one is still tough for me today. Between the demands of work, kids, spouses, partners, and social networks, life is more stressful than ever. Sometimes all you want to do is turn off and go into autopilot. Guess what? Marketers have spent billions of dollars to discover that's exactly what they want you to do — which is why stores are set up the way they are. You unconsciously reach for and purchase whatever is closest and easiest. So since I live in a small town and know the gas station owner, I asked very nicely that she put a bowl of fruit out so that I could buy that when I came into her shop. And it worked. Almost three years later the bowl is still there and I have yet to see any rotten fruit in it.

Step 3 Questions

Are You Aware?

1. What is your favorite food?

2. When did you first realize this?

3. At what age was it introduced to you?

4. Would you let your loved ones eat it as much as you do?


— STEP 4 —

Be Brutally Honest with Yourself about Yourself

"Ruthlessly compete with your own best self."

Apollo 13 Engineers

This one is mainly for the "men folks," as my grandmother would say. In the book Men are from Mars, Women Are from Venus we were introduced to the concept that, in general, women and men view themselves in perceptively different ways. Women are über-critical and men are ... well, we're just men. I looked like a swollen tick, but in my mind, and when I looked in the mirror, I was God's gift to the opposite sex. It was really pathetic. And worse, I was putting my friends in the unenviable position of humoring me and watching me die a not-so-slow death, or telling me flat out that I looked like my man Blob from Gigglesnort Hotel. (They had chosen the former btw.) The second-worst day of my life was seeing that tagged Facebook picture of me (all 386 pounds of me) sitting in a wicker chair with a plate of food, no lap, no neck, sporting a D Cup, and more chins than Dexter Jettster from Star Wars. The spell was broken. I could no longer mentally control the message and it was devastating. I had to face the fact that I was morbidly obese. I had created an environment that fostered my obesity, and was willfully turning a blind eye to how unhealthy and unattractive I had become because of it. I cried, got really pissed off at my wife and friends, then quickly apologized and fixed blame where it belonged, and that was with me. I'd noticed that there were no pictures of me around the house. No vacations, no pics with my buddies, nothing. I quickly realized that this was all done on purpose. I had to look at myself in the mirror, but I didn't have to look at pictures of my obesity. Subconsciously I didn't like how I looked, so I wouldn't look unless I could control the message. I couldn't control the message of someone else's eye, but I could my own. So from that day forward, I took pictures. Lots and lots of pictures. I celebrated the victories when they looked good and I got a good cry when old Stay Puft (Ghostbusters, c. 1984) looked back and, waving, said "Hey! Remember me?" Till this day, though I've lost 160 pounds, I stay brutally honest with myself. I am still overweight. I have a body mass index (BMI) of 32.3, down from 52.4, which made me morbidly obese. My goal weight of 220 would give me a BMI of exactly 30 and I would still be classified as overweight (At six feet, zero inches, my ideal weight is less than or equal to 184 pounds). I will never get too far below 220 — my bones and organs weigh more than that — but the numbers are a great way for me to track how I'm doing. They keep me honest, and that is restoring quality to my life.

Step 4 Questions

Honesty Check

"What's it going to be — reasons or results?"

Art Turock

1. When you look in the mirror, what do you see?

2. Are there pictures of you in the house where people can see them?


— STEP 5 —

Focus on the Whole Life

"You can't make footprints in the sands of time if you're sitting on your butt. And who wants to make buttprints in the sands of time?"

Bob Moawad

At the end of the day weight loss can be achieved only by placing an emphasis on physical and mental health and nutrition. You can obsess over counting calories, half starving yourself, and doing Lord-knows-what unhealthy exercise routine, for only so long. Willpower is finite and, unfortunately for you, it's not strong enough to fight millennia of physiological programming that says, "Pack it in, my friend. You're not safe, and you don't know when the next time we're gonna eat is." (Trust me: it's worse when you've known utter poverty firsthand, like I have.) This is one of the main reasons diets just don't work. They focus on one aspect of the problem instead of taking a holistic approach. First, you have to deal with the psychological reasons why we (especially Americans) have developed unhealthy relationships with food. Don't be fooled: you need a professional counselor for this part. It won't work long term without one. It wasn't a diet that helped me; it was the desire to make sustained, living, breathing, transformative life changes that took off over a third (41 percent) of my overall body weight with no plans to see it ever return!

— STEP 6 —

Be Ye Not Afraid to Fail!

"I am not concerned that you have fallen: I am concerned that you arise."

Abraham Lincoln

Look, there was just no way that I was going to go right into some program where at almost four-hundred pounds there were going to be ninety straight days of increasingly intense and insane levels of physical exertion when I had just spent the previous ninety days on the couch blowing 40 to 50 bucks a week on the finest grade cheesy poofs, beer, cheap cheese and lunchmeat, and soft white bread. It was going to take time and there were going to be a lot of false starts along the way. It hurt like hell; I'm not going to lie. I hated it. I hated feeling and being weak. I wanted to be able to wake up one morning over the hump, and run a mile without feeling like my legs were on fire and my lungs about to burst. Guess what? That day never came. I still hate running, but I beat it. It kept slapping me around, knocking me down and calling me names when I cried, but I just closed my eyes, put my head down and kept swinging. And like any bully, after a few hard licks on the chin, all of a sudden he had to back off a brotha and go find someone else to pick on. I failed a lot, and when I think about it I want to beat myself up, but the journey taught me not to be so afraid of failure.


Excerpted from "100 Small Steps"
by .
Copyright © 2015 Keith "Temple" Trotter.
Excerpted by permission of Morgan James Publishing.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

Table of Contents

Book 1 You Gotta Think Right!,
Step 1 Know Why You Are Doing It!,
Step 2 Remove the Words "Diet," "Low fat," and "Low Calorie" from Your Kitchen and Vocabulary,
Step 3 Be Present in Every Choice,
Step 4 Be Brutally Honest with Yourself about Yourself,
Step 5 Focus on the Whole Life,
Step 6 Be Ye Not Afraid to Fail!,
Step 7 See a Licensed Counselor,
Step 8 Understand Feast vs. Famine in the Brain,
Step 9 Know that "Willpower" Is Finite!,
Step 10 Minimize Stress,
Step 11 Learn How to Meditate,
Step 12 Know Your Numbers,
Step 13 Food and Emotions Don't Mix,
Step 14 Surround Yourself with the Positive,
Step 15 Celebrate Small Victories,
Step 16 Be Held Accountable,
Step 17 Visualize the End Result,
Step 18 Take Your Credit Card Out of Your Wallet,
Step 19 Keep It Simple,
Step 20 It's Gonna Hurt — Get Over It!,
Step 21 Have a Cheat Day Every Week,
Step 22 Television Is Not Your Weight-Loss Friend,
Step 23 Dress Well All the Time,
Step 24 Make Routines, Like Brushing Your Teeth after Meals,
Step 25 Never, Ever Go Grocery Shopping Hungry,
Step 26 Learn to Love Yourself,
Step 27 Don't Watch the Food,
Step 28 Network With and Befriend Fit People,
Step 29 Get Active Socially,
Step 30 Read Into It!,
Step 31 Keep a Journal,
Step 32 Book That Vacation,
Step 33 Be a Catalyst,
Excerpt from Book 2,
You Gotta Eat Right,

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