All Inclusive Diet: Finding Balance & Keeping the Weight Off

All Inclusive Diet: Finding Balance & Keeping the Weight Off

by Kris J. Simpson


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Diets don't work. People can’t keep the weight off.

Many invest billions of dollars into the weight-loss industry, but are not getting the pay-back in pounds that people are able to keep off. The programs don’t work and never have, because they only focus on taking the weight off for now. They set many up for failure with rigid, restrictive and unrealistic weight loss programs that offer a quick fix, but let's face it, they aren't sustainable.

Enter Kris J. Simpson and his All Inclusive approach to keeping the weight off. All Inclusive Diet is about finding the balance and keeping the weight off. If you have taken weight off in the past only to put it back on again, All Inclusive Diet will teach you how to keep it off forever.

Product Details

ISBN-13: 9781683502357
Publisher: Morgan James Publishing
Publication date: 06/13/2017
Pages: 150
Product dimensions: 5.20(w) x 8.30(h) x 0.40(d)

About the Author

Kris J. Simpson is a veteran of the weight-loss, fitness and physical rehabilitation industry. As an elite personal trainer, former national bodybuilding champion and present CEO and founder of Bodies By Design Fitness Studios, Kris is recognized as a weight-loss and fitness guru and his expertise and wisdom is in high demand. He was also featured as a spokesperson for health and fitness on CP24, City TV, and the E! Channel.

As a Weight-loss Coach, Seminar Leader, Speaker and Author, Kris found his calling to help other people restore balance and keep the weight off as he did for himself. Kris spreads the weight-loss and wellness gospel by dedicating his life to this cause. As he sets his sights on the future, his crusade will continue by showing others how to keep the weight off and sharing his vision of the health and fitness experience with his clients and the world at large. As his motto states, he will continue to – Inspire to Aspire™

Read an Excerpt



"Sometimes we need a breakdown to have a breakthrough."

We all have wake-up calls that lead us to important life changes and transformations. If you have had any major changes in the way you live, you can probably think back to one moment when you had an epiphany whereby something happened that changed your life forever.

Some of us might have had to descend to a personal bottom before we could make the needed changes in our way of living and some of us had to hit a wall before we woke up.

My wake-up call was when I hit a wall and fell to the bottom of my front porch. It was the morning after three days of self-debauchery, which included ample amounts of what was then the substance of my former life, drugs, and alcohol.

Apparently, I had agreed to check myself into a detox center for drug and alcohol abuse. I was busily preparing myself for detox by intoxicating myself to yet another level. I regained consciousness on my front porch, and I was covered in blood. Although I was dazed and confused, I could see that I had tripped and went head first into the brick wall of my house and fallen to the bottom of the stairs.

This was what my final appearance looked like living my old life. It was the end of a 10-year progressive and painful slide into oblivion, which was written, directed and all acted out by me. The plot was a little confusing because it appeared that the main character had it all yet he was suffering.

He had so many things going for him; married with a five-year-old son and a one-year-old daughter, a successful business owner, recently moved into the posh area of town where all the big shots lived. Life on the surface didn't seem to be that bad at all.

Then why was he constantly hitting the self-destruct button?

This was the first time I honestly asked why and wanted to know what the answer was, no matter how painful the truth. It was the most important day of my life when I decided the show was over. There would be no more encores.

When the curtain rose again, I was locked in a detox center that I was desperately trying to escape from. I was surrounded by people who made me feel uncomfortable, but there wasn't any difference between them and me. Yes, I might have had more money and more things than most of them, but we were all under lock and key for our personal safety. We couldn't be trusted to take care of ourselves.

The week that I spent in detox was the most humiliating yet most humbling week of my life. I was at the point where my knees had hit the floor, and the only way I was going to get back on my feet again was to ask for and accept a hand.

The detox center set the stage for a one-month drug and alcohol rehabilitation program. I was open and receptive to just about any help at this point.

If I ever doubted that there wasn't a solution for the problem of addiction, all I needed to do was look around while I was in rehab and hear the stories of people who had lost it all, had risen again and had become completely transformed. Their stories inspired me and reminded me that I wasn't alone.

For a decade I had used and abused substances to create what I justified as a balance in my life. I was living life in the fast lane, across lanes, and off course completely at times.

A decade of living a life of addiction and a trail of disaster behind me, it was difficult to hide because it showed up in all areas of my life: in my relationships, my career, and it would show up later in my finances. It was also impacting my health as I was slowly deteriorating. My liver was showing the first signs of cirrhosis, and my insides were an awful mess.

What I also couldn't hide from was the fact I was 50 pounds overweight.

Fortunately, being an ex-bodybuilder I was able to justify my increase in size as muscle, but I knew otherwise. I also was able to wear athletic clothes that allowed me to hide my weight as well, but the real problem was that I wasn't real at all.

In rehab, I went through a lot of self-discovery, and I began to realize that my life was completely out of balance. I was abusing substances as a form of escape. I felt as if I needed to escape the life that I had created and which I now felt I was trapped in.

This intense state of suffering is what I call my personal bottom. I needed to go to the bottom and become completely defeated for me to hang out the white flag. My stubbornness to let go of whom I thought I was, who I thought I had to be, and what I thought I had to do showed up everywhere in my former life.

I was suffering because I felt powerless. My addiction to drugs and alcohol had taken over my life. I wasn't in control anymore. I felt like a slave, and it ate away at my soul as I lost all self-dignity and self-respect.

In rehab and more importantly in the aftercare program that ensued, I got my life back to a state of equilibrium. In fact, I recreated my life to one that now serves the people I coach and me.

I share my story of struggle for anyone else who is struggling with a weight problem. It's a story about how I needed to fall to rise and live out my life legacy of inspiring others to keep the weight off and find freedom.



"Everything happens for a reason, or things always happen then we give them a meaning. It can mean we will become a victim or a survivor. We have the ability to choose our destiny."

Although this was very difficult for me to disclose initially, my story has become the first conversation with all of my health participants from the Freedom 13 Weight-loss & Wellness program, as there is a definite connection with my story and my clients' stories of struggling to keep the weight off. Through the lessons of my struggle, I can now help my clients overcome their problem of keeping the weight off.

During my recovery, I finally understood that to avoid reverting to drinking and drugging; I needed balance in my life. It wasn't so much a need as it was something that I couldn't live without. It was mandatory and non-negotiable. If I got out of balance, I knew what would happen. I would go back to drinking and drugging. It was inevitable.

I now can see the same thing happening to my clients who also have periods where their life is imbalanced, and they too are at risk of relapsing into the patterns and habits that cause them to gain weight.

I relapsed three times in the first six months out of rehab. I noticed the same pattern would occur during these episodes. Either a crisis would appear in my life that I was having difficulty managing or other things in my life would get out of whack such as working countless hours and not getting enough time to sleep and relax.

In the past when these types of things would happen in my life, I would get out of balance and turn to substances. I later learned that substances were my escape from the sense of suffering that being out of balance provoked.

My emotional imbalance had me feeling like I was on a roller coaster most days. Extreme highs followed by the bottomless lows. My exercise regimen had on and off cycles. I had no hobbies or interests to help me unwind after a long day of work. I always remember my mother asking me when I was going to find a hobby or pick up a book or start writing again. I took no time for myself, as I was dedicated to growing my business. When I did manage to find a spare moment, I was using substances to create a sense of false balance in my life. My sleep cycles were upside down because many times I didn't even know what time of day it was. This is how I now define the epitome of an imbalanced lifestyle, which was my former way of living. Although most of my clients' lifestyles are not so severely backward, they still need help with aligning their 5Facets.

My recovery program consisted of putting my entire life back in balance one facet at a time. Little did I know that this would become the building blocks for the Freedom 13 Weight-loss & Wellness program.

When I started to restructure my life, I had an additional 50 pounds on my frame that I was self-conscious about. I needed to do everything in my power to bolster my self-esteem. Hence, I decided it was time to shed the baggage from my past. That baggage had to be left behind for me to move forward.

I had to look at food in a different light. I needed to take a balanced and all-inclusive approach to eating. I couldn't risk being radical, rigid and restrictive with my diet. My goal was to balance my food intake with what my body needed versus what I thought my body wanted.

Emotionally, I needed to remain balanced. I couldn't harbor grudges and hold resentments any longer. In rehab, I was taught that resentments are the number one offender when it comes to contravening sobriety. My days of arguing and complaining had to be put behind me as I needed to focus on becoming aware and managing my emotions to abstain from substances.

I had to get active again. My spirits and energy had to be sustained at the highest caliber to achieve happiness and create a new way of living. I needed to look at activity in a new and all-inclusive way. Weight training and traditional exercise were only one part of the equation, and I needed to diversify my activity so I would be more motivated to consistently engage in it.

I also needed to schedule time for relaxation. I needed to find a life outside work and find opportunities to relax, rest and recover. I never gave myself permission in the past to leave work early, but eventually, I learned how to do this without feeling tremendously guilty. I didn't find my hobbies and things to do for fun right away, but I did begin to spend more time with my children and with those I met in recovery. This allowed me to relax and reset.

Sleeping was also something that I had to take very seriously. I found that when I didn't get enough sleep, I was emotionally off balance. I felt more agitated and nervous and unable to deal with people in a calm manner. I also found that my eating got off track when I didn't get enough sleep.

Something I was taught in rehab was a concept known as H.A.L.T., which stands for Hungry, Angry, Lonely and Tired. If we let ourselves get hungry, angry, lonely and tired, we run the risk of being out of balance. Hence, the term H.A.L.T. should encourage one to stop immediately and take a different direction or approach whenever these symptoms are experienced.

In the next chapter, I will introduce you to the 5-Facets so you can learn how to manage and balance them yourself.



"You will only find Freedom after you find where your F.E.A.R.S. have been hiding."

In this section, I'm going to share with you the method I created for keeping the weight off called F.E.A.R.S (Food, Emotions, Activity, Relaxing and Sleeping). This method of addressing F.E.A.R.S. is what I use to keep myself balanced and what my client's use to keep the weight off. Before we get into each one, I'm going to share with you why these facets are so important and why they must be in balance to keep the weight off.

By definition, a symptom is any subjective evidence of disease, while a sign is any objective evidence of disease. Therefore, a symptom is a phenomenon that is experienced by the individual affected by the disease, while a sign is a phenomenon that can be detected by someone other than the individual affected by the disease.

The signs of being overweight are not the problem. The problem lies within how certain facets have become imbalanced. Our facets can be triggered by underlying issues that have not been dealt with, or perhaps we are not even aware exist. They may be in someone's blind spot, but they can still be seen as they show up in your life. We can call those symptoms.

I've discovered that being overweight is just one of the signs that there is an imbalance in life and for some of us including me that imbalance is caused by not being able to manage fear.

You can exchange the word "overweight" with "addiction" or "poor-health". All of these problems are just signs of a life that have its 5Facets out of balance, which may or may not be caused by underlying issues that you have yet to deal with.

For some of us, it's less complicated, and it's just a matter of creating more awareness of our facets and then managing them until they are back in alignment. When this happens, the sign of being overweight disappears.

I have found through personal experience and by coaching Josephine and many other clients that no matter how out of balance one's lifestyle may have become, the managing your F.E.A.R.S. method can bring one back into balance and conclusively keep weight off.

To understand why this method works for sustained weight-loss, we only need to recognize that our body's main objective is to achieve a balanced state where all of our systems work harmoniously together. Important systems such as our metabolism, digestive and nervous systems all depend on a consistent body balance for them to operate optimally.

Because of this internal balancing system that we have within us, our bodies will constantly force us to shift back into a more balanced state because it believes its survival depends on it. Our bodies will make their corrections and at this point, you will find that if you're on a diet, it just won't work anymore.

The 5-Facets of Food, Emotions, Activity, Relaxing and Sleeping all touch each other and intersect. They all have an important role in keeping the weight off and absolutely cannot be ignored or neglected. When one of these facets is neglected, either through lack of awareness or through conscious choice, it will be out of alignment.

For example, when we don't get enough sleep, we typically overeat to compensate for the energy we don't have, or when we are in emotional turmoil, we most likely look to food to compensate for the emotional imbalance.

When one of our facets is not in balance, it creates a domino effect and throws our other facets out of balance. In this imbalanced state, it will be impossible to keep the weight off.


If you haven't already completed the 5-Facet Lifestyle Assessment, I would suggest you take 3 minutes and find out which of your facets may be imbalanced so you can pay close attention to those particular upcoming chapters. To take the assessment, please go to

Also please grab a piece of paper and a pen and answer these really important questions:

1. What goals (including your weightloss goal) would you like to accomplish?

2. Why are these goals so important to you?

3. Have you ever tried to accomplish these goals and if yes, what worked and what didn't work?

4. How would you feel if you accomplished these goals?

At the end of each of the 5-Facet chapters, I will ask you to set a 7 Day S.M.A.R.T. SHIFT for that particular facet. We use this approach in the Freedom 13 program, and the results have been incredible in moving people toward their weight-loss goals.


Introducing the 7 Day S.M.A.R.T. SHIFT, this is an unconventional approach to goal setting and achieving consistent wins with your weight-loss. When we accumulate wins and continually achieve the goals that we set for ourselves, it keeps us in positive momentum that is critical for keeping the weight off.

Simple/Stupid - overly realistic goals

Measurable - make it super specific so you can measure your success over a seven day period

Accessible - you have everything you need to get started today

Rewardable - we typically forget to celebrate our wins and success

Team up - we need to team up for support and accountability

Simple/Stupid: It's unconventional because it takes a different approach to goal setting and achieving objectives. While many goal-setting strategies suggest that you should set stretch goals or goals that perhaps are not in your immediate reach, the S.M.A.R.T. SHIFT suggests keeping your goals very simplistic to the point that they almost seem to be so simple that they are "stupid" or too easy. This approach doesn't require any giant leaps and it's a goal that is well within your reach, so your probability of achieving the goal is extremely high.

S.M.A.R.T. SHIFTs also reframe your focus. Remember that we're working on a big puzzle by putting your 5-Facets back together and this will possibly be one of the most challenging lifestyle changes that you will ever work on in your life. Rather than becoming overwhelmed by these major lifestyle changes, I would like you to focus on one piece of the puzzle or one small shift at a time. When these shifts accumulate, which happens quite quickly, they progressively change the habits and patterns that are causing you weight-gain toward patterns that support keeping the weight off.

Measurable: Be sure to set some metrics and specifics to your goal so that you can measure your success over a seven day period.

Accessible: Make sure you have everything you need right away, so there is no delaying getting started.


Excerpted from "All Inclusive Diet"
by .
Copyright © 2017 Kris J. Simpson.
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

Introduction 1

The Story of My Struggle 10

How I Overcame Addiction and Solved My Weight-Problem 14

The 5-Facets 18

The Food Facet 24

Food Awareness 24

Food Journaling 28

Math 1st Science 2nd 29

Food Management 32

Food Balance 42

The Emotion Facet 48

Emotional Awareness 54

Journaling 57

Managing our Emotions 59

Gratitude 61

Social Sharing and Supporting 63

Balancing our Emotions 65

Hangriness and Tiredness 65

YOU Time 68

The Activity Facet 71

Activity Awareness 73

Arithmetic of Movement 76

Activity Tracking 78

Make-up Movement 80

Activity Management 81

Play While at Work 86

Activity Balance 89

The Relaxing Facet 91

Relaxing Awareness 93

Relaxing Management 95

Relaxing Balance 99

The Sleep Facet 102

Sleep Awareness 105

Sleep Management 106

Sleep Balance 111

The Sixth Facet: Substances 114

Mistakes People Make 117

The Top 5 Unrealistic Weight-loss Expectations 120

My Wish For You 127

Acknowledgements 131

About the Author 134

Customer Reviews