FOR MEN ONLY
The 5 Strategic
Rules of 5
To Assure Permanent...
WEIGHT LOSS
TM
Volume 1.1
Harvey Brooker
with
Lenore Padro
Suggested Retail $9.95 CDN/$8.95 US
1
2013. Harvey Brooker Weight Loss
Program for Men. All Rights Reserved.
No part of this work may be reproduced
in any form, or by any means whatsoever,
without written permission from Harvey
Brooker. Made in Canada, 2013.
TM
The 5 Strategic Rules of 5, Harvey Brooker
Weight Loss Program for Men, Brooker
Weight Loss for Men, the 20/20 Healthy
Eating Planner, Eating Awareness Record,
Total Support System, Power Hour,
Confidential Client Analysis Profile, 'set
point', 'Maintainer', Day 1', 'Day 2', and
'Success Medallion' are trademarks of
Harvey Brooker.
2
Contents:
Introduction
1.
The 5 Rules of Living a Healthy
Life: Put Yourself First
...5
2.
The 5 Rules of the 20/20
Success: Our Program is a
Vision for the Future
...38
3.
The 5 Man Rule of Fellowship
...52
4.
The 5 Attributes Rule
...56
5.
The 5 Year Rule of Day 2: How
to Sustain Your Weight Loss
...72
Summary
3
Acknowledgements
I would like to thank the members who
shared their stories for this book: Jordan
Hoffman, Tony Vassallo, Doug Parks, Fred
Mandryk, Phil Manning, Jim Crosby and
Michael Okorofsky.
I would also like to thank the entire
Harvey Brooker Team as well as the
volunteers who help us each week.
4
Introduction:
I am writing this easy to read book to
culminate my more than 43 years of
experience in helping others to lose
weight, and also as a result of receiving
feedback from my first book, 'It's Different
For Men' (John Wiley & Sons Canada, Ltd.
2008). After losing my 50 pounds in
1971, I have dedicated my entire career
to finding answers for everyone, both
men and women, to shed those
unwanted and unnecessary pounds. In
1985, I decided to focus on working with
men only. The whys of my focus were
many.
Firstly, admittedly I am a guy's guy.
I noticed that men were getting fatter,
just as women were, but they notoriously
did not "go on a diet". In the classrooms
of Weight Watchers and the offices of
Jenny Craig, you will find a preponderance
of women both as clients and personnel.
5
In the past 50-60 years as the population
of North America has become more
overweight and obese, the best most guys
would do it to go to a gym and try to
sweat it off. I go to the gym myself most
days of the week, as many of us go to the
gym. I still see these guys with 40, 50, 60
or more pounds on trying to treadmill it
off or bulk it off, and in my observation
have noticed these same guys getting
fatter and fatter. It isn't that they don't
want to lose weight, it's just that they
don't know what to do. And the gyms
don't teach them.
Down in the locker room, I see them
weighing themselves, hoping against
hope that the scale will show some signs
of their hard work. My locker is beside
the scale and the same guys are always
getting on it.
Being a curious sort of guy myself, I will
often sneak a peek at their weight just
before they push the balance back to zero
and inevitably the weight is the same as
the last time, or more.
6
There is a misconception that you can
lose weight by joining a gym only.
According to statistics, many people who
join a gym in January quit or stop
attending just a few months later. Sixtyseven percent of people have gym
memberships that they never use.
Many of our members have joined gyms,
some on the advice of their doctors. But
it wasn't until they joined our program
that they started to see results.
One of our current members, Fred
Mandryk, 67 years old, from Pontypool,
Ontario has lost 35.5 pounds. The
following is his first hand experience with
going to a gym:
"Working out without addressing diet and
eating behaviours definitely has little
effect on weight loss. I have been going
to the gym regularly for at least 5 years
and weight loss was sporadic. I worked
with a trainer for 3 successive years. I
was working with my trainer the entire
time after enlisting in The Harvey Brooker
7
Weight Loss Program for Men. I
currently go to the gym 3 times a week
and walk 6 kilometres (Harvey's
suggestion) a day on 3 other days each
week. The Harvey Brooker Weight Loss
Program for Men in concert with the
gym/regular exercise definitely keeps me
focused and helps me in maintaining my
weight. I also continue to 'diarize' my
daily food intake."
8
Fred at 216 lbs
Fred at 180.5 lbs
Then there is the most obvious of all
reasons that men are getting fatter and
fatter. They do not really understand
what they are putting in their mouths.
Often, what they put in their mouths is
full of fats and sugars, and is high in
sodium. Men are busy trying to get ahead
in business. Men are busy in the
9
community. Men are busy taking kids
everywhere (just as many women are) but
men are not busy learning the finer points
of nutrition unlike their female
counterparts.
Most guys get served their meals. They
eat what is put in front of them. Their
Moms fed them, often another woman,
either their wife or girlfriend continues
that tradition. Then in a restaurant or
business meeting food is served to a guy
and he just eats it without questioning
whether or not it's nutritionally healthy.
HE JUST EATS WHAT HE IS SERVED. It
doesn't occur to men that at a restaurant
they can demand how they would like
their food cooked (ie. without oils, grilled
or boiled only, steamed veggies, etc.).
They can also phone ahead if they are
attending an event or if they will be
attending a dinner party at someone's
home, to request that their meals be
prepared a certain way.
Contained in these pages are answers for
guys, not just for guys, but for everyone.
10
Their kids, significant others, and all the
people in their lives can also benefit and
find answers here.
I have written this book for men with the
hope that through their better
understanding of what to do to lose
weight and often get healthier both
mentally and physically they will find that
indeed they do have control where their
healthier future is concerned.
Who knows, maybe the men I reach with
this book will bring some new knowledge
to many of the people in their world.
Toronto, Summer of 2013
11
"Put yourself first. You can't be
anything for anybody else
unless you take care of
yourself."
Unknown
12
1.
The 5 Rules of Living a
Healthy Life: Put Yourself
First
1.
Mentally and Emotionally, you have
the Right to care about yourself learn that you are your own health
care provider;
2.
You have the Ability to care for
yourself - the ability to exercise, to
put the right foods in your body
and the ability to learn and to
educate yourself;
3.
You have the Duty to care for
yourself - this is usually when we
reach maturity- we have the duty of
caring for ourselves and others;
13
4.
5.
You have the privilege of caring for
yourself - we are special and should
feel privileged to care for ourselves;
You have the Honour of caring for
yourself - we should honour our
parents by being around and caring
for ourselves.
Nine months before you were born, your
parents got together and created you.
You were brought up by - taken care of by your parents, especially in the first 10
years (or so) of your life. For the next 10
years you begin to learn how to take care
of yourself.
When you were born you were given a
first name and for some, this name could
have been given through where you came
from, or passed on from a family
member.
Our last names have more meaning. They
come from where we were born, a
specific region, a tribe or possibly from an
occupation. Last names were adopted
14
several hundred years ago in most
countries although as late as the 19th
century in some.
We are not just a name. We are all
human beings and, for the most part,
born with similar brain functions and
attributes. But we have value and we are
all unique beings.
At some point in our lives we take on the
responsibility of taking care of ourselves.
And what I mean by this is that we take
care of ourselves emotionally, physically
and spiritually.
There are many active members in our
program and I tell them all during the
weekly classes that we should all take
pride in ourselves. This is not a natural
inclination for most, as they are
consistently thinking of caring for others
around them, and taking care of family
responsibilities.
It takes a lot of cohones for a man to
come to our office and join the program.
Countless men have reported that they
15
drove into our parking lot and although
they wanted to come up the stairs and
into our office, their fears took over and
got the best of them. We've even had
guys come up the stairs, only to turn and
walk right back out. They've heard our
radio advertisements repeatedly and in
some cases waited 2 or 3 years before
coming in.
I provide my members with a set of CDs
which they start listening to as soon as
they start the program. On those CDs I
talk about the 4 pitfalls, which I refer to as
'potholes'.
The first pothole is f e a r . Fear is what
stops progress. We get into a comfort
zone and we fear change, even if the
change is for the better. Think of all the
people that hate their jobs or marriages,
but they stay because of their fear of
change.
We also fear failure. We think of the
embarrassment we would feel if we lost
16
the weight only to gain it back. We
wonder how we will sustain the weight
loss.
We fear being hungry. How will I satisfy
my hunger with carrots and celery? Once
you start eating according to the program,
you will be eating foods with healthy
nutrients and fibre, which will help you to
feel full.
The second 'pothole' refers to s et b a c k s .
We've all felt the highs and lows of life.
You may have lost some weight and then
had something negative happen which
may cause you to turn to the foods that
got you in trouble in the first place.
Understand that you can learn from
setbacks and that they can be the reason
for the success that follows.
The third 'pothole' is a p a t h y . This is a
feeling of unconcern and indifference.
This feeling can lead you to make poor
choices. Many emotions can cause
apathy. By setting small goals and
17
rewarding yourself, you can regain your
focus to reach your weight loss goals.
The fourth 'pothole' is c o c k i n es s . You
hit your weight loss goal or have come
close to it, and now you feel you can go
back to your old ways. It is important to
believe that you are an overweight man in
a thin man's body. You need to be
prepared for the cockiness that often
follows positive results. I talk to our
members about a guy named 'Slick'. He is
the part of us that tempts us to do things
that may harm us. 'Slick' is the voice that
tells the alcoholic that it's ok to have one
drink. Be prepared for 'Slick' as he is
there at the end of your weight loss,
when you look and feel good.
When men finally arrive at our office, we
have them fill out a 'Guest Profile'. We
ask them several questions and one of the
most important questions is why they
want to lose weight. Some want to feel
better and look better, some want to do it
so that they will be around for their kids,
and others cite 'health' as their main
18
reason. It could be that on a recent trip
to their physician, they were told that
they have pre-diabetes, or that their
blood pressure is up.
When a man becomes a member, he is
asked to complete a Confidential Client
Analysis Profile. On it, he is asked to
describe in 25 words or more, his goals
related to his weight loss. The following is
a list of reasons that actual members gave
for wanting to lose weight:
Self esteem - This is how you feel about
yourself, it's about feeling proud of how
you look. A lot of men who are
overweight report not wanting to look in
the mirror, refuse to have their photos
taken and in some extreme cases, some
guys don't even want to leave the house;
To live longer - Men want to spend more
time with their families, and they do not
want to be a burden on them. A lot of
men have fathers that died at a young age
and they are afraid of the same fate.
19
They often wonder how much time they
have left, and that fear is what motivates
them to take charge of their health;
Diabetes - According to data from the
University of Ottawa, approximately 2.5
million Canadians have type 2 Diabetes.
In addition there may be one million cases
that are undiagnosed. The number of
cases of type 2 Diabetes has increased by
70% in over 10 years. About 60% of those
with type 2 Diabetes are overweight and
it is noted that the most obvious
modifiable risk factors are weight and
physical inactivity. In the 35-64 age
group, diabetics have six times the risk of
heart disease or stroke as compared to
those without Diabetes;
To avoid hernias - There is a connection
between being overweight and being
prone to hernias. Muscles and tissues
around the abdomen weaken, and
increased internal pressure within the
body push fatty tissue to create
protrusions, which are hernias. The
20
muscles/tissues cannot bear the excess
weight;
To avoid aches and pains - There is a
correct number of pounds our body is
meant to carry. At Brooker Weight Loss
For Men, we call this your 'set point'.
Think of a bridge, which is designed to
hold a maximum load. In 1907 the first
Quebec Bridge collapsed during
construction. Seventy-five construction
workers lost their lives in the collapse.
The collapse was due to poor planning
and design by engineers. Engineers are
given iron or stainless steel rings during
their university ceremonies, and the rings
are said to be made from the steel beam
from the first Quebec Bridge, to serve as a
reminder of their responsibility to the
public. Just like bridges have a maximum
load, so do our bodies. Every extra pound
of weight on our bodies is equal to six
pounds of pressure on the hips and knees;
Better sleep (snoring, sleep apnea) There is a correlation between sleep
21
apnea and obesity. The excess weight
causes respiratory obstruction, which
often leads to sleep apnea and/or
snoring;
Less pills (medications) - Often the result
of being overweight means higher
cholesterol, type 2 Diabetes (as
mentioned earlier), high blood pressure,
etc. For many, a large motivation for
losing weight is the desire to eliminate
these medications or at least reduce
them;
Clothing does not fit - You can blame
your clothing for not fitting but in reality,
your clothing has not changed - you have.
Do you have a favourite pair of jeans that
you're hanging onto in the hopes that you
might one day fit into them again?
More energy - When you carry excess
weight your energy level is probably not
what it is when you are at your 'set point'.
Remember that your 'set point' is the
correct number of pounds our body is
22
meant to carry. After you lose weight you
will move faster, you will have more
energy to do things you probably have
not done in a long time. You will have the
ability to be more active;
To avoid future health problems - Some
men do not have health problems such as
Diabetes, high cholesterol, or high blood
pressure, but they may be pre-diabetic.
They want to lose their weight in order to
prevent health problems - health
problems that they know increase as their
weight increases, such as Diabetes,
hypertension, heart attacks, strokes, gout,
acid reflux, liver and gallbladder disease,
poor circulation, etc.
One of our members who recently hit his
'set point', is Phil Manning. Phil is 55,
from Pickering, Ontario. He has lost 89.5
pounds over a period of 13 months. He
joined because he had a wake-up call of
sorts. The following is Phil's story about
why he joined the program:
23
"In April of 2012 I was experiencing very
nasty chest pains and stiffness while on
vacation in Florida. At the time I certainly
thought it could be heart problems but it
turned out not to be a heart attack but
rather a reaction to extreme heat and
humidity combined with my sad physical
condition. It prompted me to begin
thinking seriously about my weight and
health."
24
Phil at 304 lbs
Phil at 214.5 lbs
25
Better quality of life - This could be a
good way to sum up all of the above
reasons for losing weight. I think we can
all agree that having good self-esteem,
sleeping better, having less aches and
pains, taking little or no medication, and
having more energy can all contribute to
having a better quality of life;
Career advancement - You may already
know that employers are concerned with
obesity in the workplace. Overweight
employees tend to earn less than their
more fit counterparts and according to
studies, heavier employees tend to have
lower productivity as well as increased
health issues. In the United States,
between health care costs and time off
work, employees who are overweight cost
employers over $100 billion dollars,
according to the Centre for Disease
Control and Prevention (CDC) in Atlanta,
Georgia. Perhaps the anticipation of
these costs is how they justify paying less
for an overweight employee.
26
According to Statistics Canada Canadians
took 7.7 sick days (2011). Think of all the
illnesses that stem from being
overweight. Think of all the times you felt
you just couldn't do something because
you were overweight.
How much more productive would you be
if you were at your 'set point'?
Remember, your 'set point' is the correct
number of pounds our body is meant to
carry.
Sexual vitality - While many men don't
like to talk about this part of their lives,
especially when they are overweight, it
needs to be addressed. Being overweight
can have a negative impact on one's
desire for sex. Also, taking medications
for high blood pressure, type 2 Diabetes
and cholesterol-lowering medications can
all have side effects, some of which can
interfere with sexual behaviour.
There is also the use of Continuous
Positive Airway Pressure (CPAP) machines
27
to treat sleep apnea, which can play a
role. Often men who use the machine
report sleeping alone in a room, away
from their partner. The CPAP machine
can interfere with intimacy between a
couple.
Many men have told me that the
frequency and duration of sex has
increased after they lost their weight.
Their desire returned and their energy
level has increased.
Personal Relationships - Besides the
intimate relationship in your life, the one
with your partner, there are many others
that can be negatively affected by your
weight. The way others around you see
you is different when you are overweight.
Strangers often stare at those who are
overweight. If you don't have a partner,
meeting a potential partner and dating in
general, is a struggle.
Retail experiences are different, especially
when shopping for clothing. And as
28
mentioned above in relation to career
advancement, this is another area where
relationships can be impacted. In the
workplace the people around you may
not think you are capable of certain
accomplishments because of your size.
People still do judge by appearances.
In the book 'Shift: How to Reinvent Your
Business, Your Career, and Your Personal
Brand' by Peter Arnell (Broadway Books,
2010), he describes his journey of how he
lost over 250 pounds. In his book he says,
"I could sense how prejudiced against me
some people were because of my weight.
Those people didn't know me, judged a
book by its cover and assumed I was lazy
or weak. Some felt sad for me. Others
saw me as an unfit man....But many times
they could not see me for myself. My
girth didn't allow them to see beyond the
surface."
Role model for family and friends - We all
have the desire to be good role models
for our children. They look up to us, and
29
they often emulate what we do. Many
people quit smoking so that their children
won't start smoking. Healthy eating is
something we can teach our children at a
young age. And what better way for
them to learn than to see their parents
eating in a healthy way and taking care of
themselves. It's not just our children that
we can be role models for. We can be
role models for other family members,
friends and even co-workers. Think of
role models in your life. How many of us
have a grandmother, grandfather, greataunt or great uncle who is in their 80's or
90's and has lived to that age because
they took care of themselves? We look
up to them as the younger generation
looks up to us. We've all heard the saying
'lead by example'.
I asked a few of my members who have
reached their 'set point' on the program
how they felt when they started the
program. The following are some
examples:
30
Jim Crosby, 53, of Oshawa, Ontario, lost
178 pounds. He wrote: "I was tired of
being tired. I felt trapped in an unending
routine of unhealthy habits, with no way
out."
Jim at 367 lbs
Jim at 189 lbs
31
Jordan Hoffman, 49, of Thornhill, Ontario,
lost 60 pounds and has been maintaining
his weight loss for over 6 years. He
wrote:
"When I started the program I felt
embarrassed about myself and frightened
about my future."
Jordan at 225.5 lbs
Jordan at 165.5 lbs
32
Michael Okorofsky, 59, of Thornhill,
Ontario, lost 137 pounds. He wrote: "I did
not have a positive self image. I used
humour to mask how I really felt about
my appearance. It was only after losing
the weight that I realized just how obese I
was."
Michael at 326 lbs
Michael at 189 lbs
33
When asked how members felt about
themselves now, here's what they had to
say:
Tony Vassallo, 40, of Toronto, Ontario
wrote: "All health issues and meds gone,
confident, more energy than I ever had."
He has lost 120 pounds and has been
maintaining his weight loss for over 2
years.
Tony at 289 lbs
Tony at 169 lbs
34
Doug Parks, 58, of Uxbridge, Ontario, lost
108 pounds. He wrote: "Proud of my
accomplishment and putting my faith in a
program that works."
Doug at 274 lbs
Doug at 166 lbs
35
Jordan Hoffman wrote: "I now feel
confident and proud of myself. Not just
for the way I look, but for knowing that I
have made my life better and also
improved the lives of those around me."
Michael Okorofsky wrote: "There isn't a
mirror I pass now that I don't stop and
look. I can't believe the way I look now. I
feel much more confident and people
look at me differently, especially
strangers and people I meet for the first
time. I am healthier and have much more
energy and can do things physically I
haven't been able to do in many, many
years."
Jim Crosby wrote: "I have been given a
second chance at life. This time I will get
it right. I'm more self assured and I am
living like a 30 year old, with the wisdom
of a 53 year old."
36
"Eat to live, and not live to eat."
Benjamin Franklin
37
2.
The 5 Rules of the 20/20
Success: Our Program is a
Vision for the Future:
As part of our program, each man gets a
copy of 'The 20/20 Healthy Eating
Planner'. I refer to it as 20/20 because it
is my vision to the healthy future of each
person.
The following are part of the 20/20
Healthy Eating Planner:
1.
JOURNALIZE:
Over and over again when I speak with
guys who are having trouble or getting
stuck on their weight loss journey, often
the problem is that they are not
journalizing what they are eating. I can't
stress enough how vital this part of the
program is for their success. Guys who
have had success on the program know
that writing down what they eat keeps
them honest, accountable and on track.
Countless medical studies have proven
38
that those who keep a food journal have
more success with their weight loss and
some studies even suggest that your
weight loss doubles when you keep a
food journal. There is an entire page on
the Cleveland Clinic's website which
details the importance of keeping a food
journal and gives tips on how to record
and what to record. It suggests that you
not only record what you eat and when
you eat, but also your mood and where
you are eating. After a while you can look
back on your journal and see if you can
find any patterns.
Keeping a food journal keeps you focused
and prevents you from falling into old bad
habits. It also helps to see where you
have gone wrong and allows you to make
adjustments accordingly. And it can help
you see the correlation between your
mood and the foods you choose.
Our program has an 'Eating Awareness
Record' for our members to use. It
displays a one week calendar, and each
day is divided into breakfast, lunch,
39
dinner, snacks and drinks. Members have
access to the Eating Awareness Records at
our office and they are also available to
download on our members' only website,
in addition to a writeable PDF format.
The Eating Awareness Record is used to
record what you eat each day, your
activity level as well as emotional state. It
also has a section for 'action steps this
week'. Members are encouraged to list 3
actions for each week. Journalizing helps
keep you prepared and can also help with
planning meals ahead of time.
2.
WEIGH YOUR FOOD:
Upon joining the program our members
are told that one of the first things they
should do is buy a scale to weigh their
food. The reason why it is so important
to weigh your food is because although
you may be choosing the right foods,
weighing your food helps you to keep
track of portions. Most guys, and in fact
most people, aren't aware of what five
ounces of chicken looks like. Weighing
your food ensures that you are not
40
overeating or under eating. Many think
this is hard to do or a chore, but after
doing it for long enough you will become
familiar with what one portion should
look like and eventually you will not need
to weigh your food. Some guys find that
even after they've been doing it for a
while, they still prefer to continue
weighing their food to prevent them from
gradually increasing portions. Weighing
your food goes hand-in-hand with
journalizing. Both are key for successful
weight loss.
3.
ATTEND CLASS AND OTHER
MEMBER EVENTS:
I would be remiss if I didn't tell you that
group support is essential. It is the
foundation of our program. This will be
discussed further in the next chapter.
This is what keeps members connected
and helps keep them accountable. They
learn valuable information during each
class and/or workshop. One particular
workshop allows for the guys to bring
41
their significant others to the program or
a guest, be it a family member or a friend,
who will be supporting them along the
way.
We have what we call a Total Support
System for our members. They have
access to a members only website, they
receive a set of CDs when they start the
program, and they can take advantage of
the workshops that we offer. Each week
during class we have what's called the
Power Hour, and each week the topic
changes. The topics are to educate and
motivate our members.
Members can also seek advice from
other successful members if they have
had a particularly difficult week. We have
several 'Go-To Coaches' who are always
on hand to help new members as they
transition into their new way of living.
The 'Go-To Coaches' are made up of
'Maintainers' - guys who have lost their
weight.
42
4.
FOLLOW THE 20/20 HEALTHY
EATING PLAN:
The '20/20' concept is a vision that I had
based on 3 merits. That it be:
1) satiating;
2) portable; and
3) nutritionally sound.
The plan is based on approximately 1800 2400 calories a day of healthy and
balanced eating. According to the United
States Department of Agriculture a caloric
intake of below 1,200 to 1,500 calories is
not sufficient to obtain all the needed
nutrients. The foods on the 20/20
Healthy Eating Plan are filled with healthy
nutrients and have fibre which you need
to help you feel full.
Many of our members have more than
one copy of the 20/20 Healthy Eating
Plan so they can refer to it at home or
away from home. They can also have a
copy of it on their phone.
43
We need both vitamins and minerals for
growth, development, to maintain cells,
to prevent disease and to keep us
healthy. Long before vitamins were
discovered, it was known that certain
foods helped prevent illness and/or
disease. In 1747 a Scottish surgeon
discovered that citrus foods helped
prevent scurvy, a deadly disease. In the
late 18th century and early 19th century it
was discovered that lipid from fish oil
would cure rickets in rats. The fat-soluble
nutrient was called 'antirachitic A', leading
to the first 'vitamin' bioactivity, initially
known as 'vitamin A'.
Fibre is also essential and we get fibre in
two forms, soluble and insoluble.
Soluble fibre dissolves in water. Some
examples of foods that contain soluble
fibres are: oat bran, nuts, peas, some
fruits and vegetables, lentils, seeds,
barley. Soluble fibre slows down
digestion, and make you feel full. Soluble
fibres also have a positive effect in insulin
sensitivity and can help lower cholesterol.
44
Insoluble fibre has a laxative effect and
adds bulk to the diet. Some foods that
contain insoluble fibre are: whole wheat,
whole grains, root vegetables, leafy green
vegetables, wheat bran, brown rice,
celery, broccoli and cabbage.
Water is essential for weight loss, as you
most likely have heard over and over
again. On the 20/20 Healthy Eating Plan,
we encourage 8-12 glasses per day.
Our program consists of 3 meals a day
and 3 snacks per day. Each meal consists
of protein and specific types of complex
carbohydrates. The meals and snacks are
supplemented with a healthy balance of
fruits, dairy, unsaturated fats, free units,
sanity savers and an abundance of what
we refer to as anytime vegetables.
Surprising to most 'dieters' our program
allows for a moderation of starchy
vegetables like potatoes and squash as
well as a moderate amount of alcohol. If
you are concerned with starvation, don't
be, as many members find they eat more
now than they ever have.
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Many members are surprised at the
amount of carbohydrates on our
program. Now the kind of carbohydrates
I'm talking about are not the simple
carbohydrates like cookies, cakes, white
bread or white rice. I'm talking about the
carbs with the nutrients intact such as
whole wheat breads, cooked cereals, etc.
We teach our members that there is a
healthy balance of protein and
carbohydrates, both of which are needed.
Proteins provide satiety to the brain to
prevent overeating later. And the
complex carbohydrates provide fuel, or
energy, for the body, brains and muscles.
Following the 20/20 Healthy Eating Plan
as written is crucial in order to achieve
results.
5.
NEVER GO ANYWHERE HUNGRY:
You need to always be conscious of how
hungry you are, at any given moment. On
one of the CDs that our members receive,
I talk about 'hunger gauging'. Think about
your level of hunger RIGHT NOW. Give
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your level of hunger a number from 0 to
10, with zero being not at all hungry and
10 being so hungry, you could eat a
horse!
10
8 and 9
6 and 7
3 to 5
0 to 2
Eat your arm and anyone's
near you
Famished
Getting hungry
Shortly after eating
Just ate ☺
This can be especially important between
meals, when you feel you are starting to
get hungry. If you have a snack when you
feel your hunger level approaching a 5 or
6, this is a good time to have a fruit, some
vegetables, or another healthy snack. It is
a good idea to keep a small sandwich bag
or container full of vegetables (cherry
tomatoes, baby carrots, celery) with you
for snacking.
Other good examples are mini tuna tins,
2-3 'Ryvita' crispbread pieces or a hardboiled egg.
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If you are on the run, you can stop at a
grocery store and pick up a prepared
salad. This ensures that you are not
tempted to overeat or eat the wrong
foods when it's time for you next meal. It
is a good idea to always keep healthy
snacks with you so that you are prepared.
You don't want to be tempted to hit a
drive-thru or eat junk food if you've been
stuck in traffic. It is important to keep
your hunger under control.
Members look at this as their internal fuel
tank, never allowing themselves to get to
an unhealthy, empty level. I have found
that when guys get to an empty level
that's when they make unhealthy food
choices or will have larger food portions
to make up for meals missed earlier in the
day.
Speaking of missed meals, a lot of men
(and women) tend to skip meals,
especially breakfast, thinking that this will
help them lose weight. In fact, the
opposite is true! You don't have to look
far to find studies of how having a healthy
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breakfast can help you lose weight and
maintain your weight loss.
Eating breakfast can reduce your hunger
later in the day, thus preventing
overeating. Your body's insulin response
is increased when you skip breakfast,
which increases fat storage and weight
gain. In the book 'Breaking the Food
Seduction' by Neal Barnard, M.D. (St.
Martin's Press, 2003), researchers have
found that stress hormone levels are
reduced when people have breakfast.
It goes on to say that students who eat
breakfast daily score better in tests than
those who had no breakfast.
Eating a healthy breakfast can also give
you more energy, which can lead to
increasing your physical activity.
Therefore it is no surprise that skipping
breakfast can lead to decreased physical
activity.
Just as your car needs gasoline to run, so
too does your body need fuel.
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The key to successfully managing your
hunger level is meal planning. The
simplest examples of meal planning might
be preparing hard boiled eggs for the
week, making sandwiches and salads for
times when you are on the run, etc.
All these strategies and many more are
described on the CDs that are given to
members and taught in our workshops,
along with our weekly Power Hour
sessions.
Remember that it is important to ensure
that you are getting enough water as
feelings of hunger can sometimes be
confused with being thirsty.
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"No man is an Island,
Entire of itself,
Every man is a piece of the
continent,
A part of the main."
John Donne
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3.
The 5 Man Rule of
Fellowship:
Get to know 5 guys - determine interests
and similarities. I will try to explain the
importance of being part of a community
while losing weight.
In 1953 'Alcoholics Anonymous' was the
first group support program. The first
organized commercial weight loss
program I ever heard of was 'Weight
Watchers', which was founded in 1963.
In my earliest days of my work, I
wondered how this would work. We
know how important group support is.
People are social creatures, and likeminded people get together to share their
stories. Success breeds success.
In the Charles Duhigg book, 'The Power of
Habit - Why We Do What We Do in Life
and Business' (Random House, 2012), he
suggests that "If you want to lose
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weight...a group that tracks weight-loss
together..." He goes on to say "Belief is
essential, and it grows out of a communal
experience, even if that community is
only as large as two people." I personally
believe that it should be more than 2
people.
At the time of this writing, we have 3
weekly classes for our members. I
encourage my members to get to know 5
guys. The men who are most successful
in our program have learned the
importance of making connections with
other members. Often they find they
have some common interests and share
other similarities.
We look at this as a weight loss
'brotherhood'. Many members develop a
bond with other members that expand
into their families, career, business
relations, and hobbies. This bond or
connection provides an additional
element of on-going accountability.
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I believe strongly that men are used to
teams - in sports (hockey, baseball, etc.).
Guys look for fellowship and in our
program there is a natural fellowship that
takes place similar to a Rotary Club or a
golf club. It supports accountability and
the idea that people are looking forward
to seeing you.
There is also a competitive spirit which
can bolster each other's results.
We have experienced that when someone
is down they find it helpful to have
someone to pick them up and re-assure
them.
As you may have already discovered in
other areas of your life, groups are often
a great way to tackle a project. Our
members find out how important groups
are in their weight loss project.
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"The man who is swimming
against the stream knows the
strength of it."
Woodrow Wilson
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4.
The 5 Attributes Rule:
The Harvey Brooker Weight Loss
Program for Men is predicated on these 5
attributes:
COMMITMENT: A promise or a pledge to
do something.
CHANGE: To alter or make different.
TENACITY: Being determined to do or
achieve something.
DETERMINATION: The act of making or
arriving at a decision.
PERSEVERANCE: Steady persistence, a
purpose, especially in spite of difficulties
or obstacles.
In my office, we have 5 rooms and outside
each of them you will find a plaque with
one of these attributes. Beside each, the
name of someone in history who best
represents the meaning of the word.
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TENACITY - Ernest Shackleton
Ernest Shackleton was an explorer who
led 3 British expeditions to the Antarctic
in the early 1900's.
In the 1914 expedition called the
"Imperial Trans-Antarctic Expedition"
Shackleton's journey consisted of two
ships. The first ship, the 'Endurance', was
to carry the main party across the
continent, a 2,900 kilometre journey. The
second ship, the 'Aurora' consisted of a
supporting team which was responsible
for supplying depots across the Great Ice
Barrier with food and fuel for Shackleton's
team.
Before the expedition he searched for
fellow explorers, and wrote the following
ad which appeared in the London Times:
"Men Wanted: For hazardous journey.
Small wages, bitter cold, long months of
complete darkness, constant danger, safe
return doubtful. Honour and recognition
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in case of success." Shackleton had a
crew of 56 in total, 28 on each ship.
The Endurance encountered ice, slowing
the journey and eventually conditions
worsened. In January of 1915 the ship
froze in an ice floe. The team was
trapped and the ship drifted northward
with the ice over the next few months.
Upon the arrival of spring in September,
the ice was breaking and the ship had
started to show signs of damage. By
October, water had begun pouring in and
finally Shackleton ordered the crew
abandon ship.
The crew had been surviving on a large ice
floe, hoping to drift toward Paulet Island.
After this failure, Shackleton and his crew
set up on another floe, which eventually
broke into two. It was at this time that
Shackleton ordered the crew into
lifeboats. After 5 days at sea the three
lifeboats landed at Elephant Island. From
Elephant Island an 800 mile journey to
South Georgia began to get help.
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Shackleton and his crew survived and all
but one were awarded medals by Queen
Victoria. The exception was due to the
fact that one of the men (Harry McNish)
questioned Shackleton's leadership and
nearly caused a mutiny.
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CHANGE - Dr. Maxwell Maltz
In 1973 I got to meet Dr. Maxwell Maltz,
an American cosmetic surgeon. He was
the author of the best-selling book
'Psycho-Cybernetics: A New Way to Get
More Living out of Life' (Prentice Hall Inc.,
1960). The book was based on a system
of ideas that he believed would improve a
person's self image. The result would be
that the person would lead a more
successful and fulfilling life. Through his
work he helped people change their way
of thinking after changing their
appearance.
Psycho-cybernetics means to steer one's
mind or thinking. In the 1960's and early
1970's, Dr. Maltz was one of the most
sought after motivational speakers. After
a talk in Toronto I was privileged to meet
with him privately. His enthusiasm to
work with people to help them change or
steer their thinking left a deep impression
on me. So when I opened our facility for
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men's weight loss I felt that who best to
personify the idea of mental change than
Dr. Maxwell Maltz. I named one of our
rooms the Maxwell Maltz room for
'CHANGE'.
He wrote several books, which in turn
paved the way for many subsequent selfhelp teachers.
DETERMINATION - Helen Keller
Helen Keller was born in June of 1880 and
started speaking at 6 months of age.
After illness left her both deaf and blind at
the age of 19 months, she struggled to
communicate. When she was 6 years old
her family travelled to Boston,
Massachusetts to the Perkins Institute for
the Blind where they began work with
Anne Sullivan, a recent graduate of the
institute who taught her how to
communicate. She became Helen Keller's
teacher, and started teaching her to
communicate through finger spelling, in
which she would help her make a
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connection with objects and spell them
out in her hand. She later learned how to
read and write Braille. With her teacher's
help, Helen Keller later learned to speak
and went on to graduate Radcliff College
with honours. Anne Sullivan's work with
Helen Keller became the blueprint for
teaching the deaf and blind.
Helen Keller became an author, writing 7
books and several articles. Her first book
was written at the age of 11. She was a
teacher, lecturer, activist as well as an
advocate for people with disabilities.
As she became more known to the public
she also met some famous and influential
people such as Mark Twain, who was so
impressed with her that he introduced
her to Henry Rogers, an executive at
Standard Oil. Henry Rogers was equally
impressed with Helen Keller's drive and
determination and agreed to pay for her
to attend Radcliff College. She also met
Alexander Graham Bell and although he
invented the telephone he was also
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working with deaf children and it was on
his advice that Helen Keller's parents took
her to the Perkins Institute for the Blind.
She helped found the American Civil
Liberties Union (ACLU) in 1920.
Welcomed into the White House, she met
every president from Grover Cleveland to
Lyndon B. Johnson. In 1964 President
Lyndon B. Johnson awarded her the
Presidential Medal of Freedom, the
Nation's highest civilian honour.
She died in 1968, a short time before her
88th birthday. On June 27, 1980, on what
would have been Helen Keller's 100th
birthday, President Jimmy Carter declared
the day 'Helen Keller Day' in the U.S.
She received many awards and honours
both in her lifetime as well as after her
passing. Helen Keller is considered one of
the most influential people in history. She
personifies the word 'determination'.
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Our room named 'DETERMINATION' at
our facility is named in Helen Keller's
honour.
PERSEVERANCE - Terry Fox
Terry Fox was a Canadian athlete, born in
1958 who later became a cancer research
activist, and a humanitarian.
In his British Columbia high school he was
a basketball player and a long distance
runner. He was very dedicated to
everything he did and was extremely
competitive. He studied kinesiology at
the Simon Fraser University and his plan
was to become a physical education
teacher. In November of 1976 Terry was
involved in a car accident but only
suffered a sore right knee. Over the next
few months the pain intensified
prompting him to go to a hospital in
March of 1977. It was then that he was
diagnosed with osteosarcoma. His right
leg had to be amputated and he was later
treated with chemotherapy.
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Just weeks after the amputation he was
walking, using an artificial leg. He began
several months of training to compete in
the New York City Marathon, although his
bigger goal was his plan to run the length
of Canada to increase cancer awareness.
The journey across Canada was 8,000
kilometers long and would be named the
'Marathon of Hope'. Initially his goal was
to raise $1 million, then $10 million but
Terry Fox later stated that he wanted to
raise $1 for each of Canada's 24 million
people. In October of 1979, in a letter to
the Canadian Cancer Society, he
announced his goal. The Canadian Cancer
Society supported his goal but requested
that he get a medical certificate due to
the fact that he had an enlarged heart.
Doctors did not consider this a significant
concern as it is a common condition
amongst athletes.
In April of 1980 he began the marathon
near St. John's, Newfoundland. By the
time he reached Montreal, Quebec, in
June of 1980, he had raised over $200,000
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in donations. He ran approximately 42
kilometres each day and persevered
through snow, rain and extreme heat. He
also dealt with shin splints, cysts on his
stump, an inflamed knee and experienced
dizzy spells
In Ontario he was given a police escort by
the Ontario Provincial Police. He met
Prime Minister Pierre Trudeau and he was
honoured in Toronto at Nathan Phillips
Square. He also met NHL stars Darryl
Sittler and Bobby Orr.
By the end of August, 1980 Terry Fox's
exhaustion was getting the best of him.
He was forced to stop his run after a
coughing fit and chest pains on
September 1st, just outside Thunder Bay,
Ontario. He was driven to a hospital and
the next day he announced that the
cancer had returned and had spread to
his lungs. He ended the run after 143
days and over 5,373 kilometers. By that
time he raised $1.7 million. One week
later a 5 hour nationwide telethon was
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organized by CTV Television Network
during which $10.5 million was raised.
Over the next few months donations
continued which brought the total up to
$23 million.
In spite of receiving multiple
chemotherapy treatments over the
following months, the cancer continued
to spread. He even received a telegram
from Pope John Paul II saying that he was
praying for Fox.
He developed pneumonia after being readmitted to hospital on June 19, 1981.
After falling into a coma he died on June
28, 1981. The Government of Canada
ordered that flags be lowered across the
country. His funeral was broadcast on
national television, and a public memorial
was held on Parliament Hill in Ottawa.
A national hero, since his passing in 1981
there have been many roads, schools and
buildings named after him. His legacy
lives on with the Terry Fox Run which is
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an annual event that has now grown into
an international event. It is the world's
largest one-day fundraiser for cancer
research. Over $500 million has been
raised in his name.
We are honoured to have recognized
Terry Fox and have one of our rooms
named the Terry Fox 'PERSEVERANCE'
room.
COMMITMENT - Harvey Brooker
The plaque with the word 'commitment'
on it hangs above our auditorium at our
office. It is the room which our members
attend each week.
I have named the room after myself as an
example of the word 'commitment', and
not because of ego. It is because I am
committed to doing what I do in an
honest way in spite of negativity.
In 1985 and over the several years that
followed, I had a maximum of 22
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members in our classes. One night in
December of 1988, my wife turned and
asked me "Why are you doing this?" I
told her it was because I wanted to help
guys. I believe in altruism, which is the
practice of concern for or devotion to the
welfare of others. I wanted to pass my
message along to as many men as I could.
At that time I was making approximately
$20 each week. My wife told me to quit if
I wasn't going to earn money at my work.
In the summer of 1989, I raised the fees
to $195 for a 10 week program, and $300
for a one year program. One member at
the time, I'll call him 'Sam', said he was
not coming back. When I asked him why
he said it was too rich for his blood. He
lived around the corner from my house,
and after he quit the program I never saw
him again. About 3 or 4 years later I was
at a cemetery, after my cousin's passing.
As I looked around I couldn't help but
notice the tombstone with Sam's name
on it. He died several years after he quit
the program.
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In 1994, one of our earliest members,
Terry Howes, bought ads in The Toronto
Star to advertise a seminar that I was
holding because he didn't want the class
to close. Twenty men showed up and of
those, 3 joined the program.
I did not let any of the obstacles or
negativity stop me from my passion of
wanting to help others. I was and still am,
committed to reaching men and helping
them on their weight loss journey.
It seems appropriate that the word
'commitment' hangs on this wall as any
man who walks through the doors has to
make a commitment to himself.
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"If you could do it alone, you
would have done it already."
Harvey Brooker
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5. The 5 Year Rule of DAY 2:
How to Sustain Your Weight
Loss:
Early footage shows people were not fat.
The industrial revolution, steam engine,
inner combustion engine and electricity
all changed the way we do things. By the
1960's and 1970's we stopped doing
physical work. Fast food was introduced
in the mid-20th century. This was the
perfect storm for obesity.
Day 1 refers to the first part of a man's
journey on the program. This can take 6
months, 9 months, 12 months, or for
some, even longer. It is a time of learning
and following the20/20 Healthy Eating
Plan until it becomes habit
What I refer to as Day 2 is the part of the
program where you learn how to
maintain your weight loss. There is
something called the National Weight
Control Registry (NWCR). It is a research
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study in which over 10,000 members are
enrolled in. All have lost at least 30
pounds and have kept it off for at least
one year. The NWCR states that it takes
2 years to learn how to maintain the
weight loss. I disagree. I tell our
members that it takes 5 years of doing the
same thing over and over to learn it and
get it right.
According to the book 'Outliers: The Story
of Success' by Malcolm Gladwell (Little,
Brown and Company, 2008), he believes
in the "10,000-Hour Rule", which means
that the key to success lies in practicing a
specific task for a total of around 10,000
hours. This works out to approximately 5
years of work, using the idea of a 40 hour
work week x 50 weeks, which is about
2,000 hours per year.
Additionally, every 5 to 7 years we go
through cycles of life, and our lives
change during these cycles.
In the first year of weight loss, there tends
to be a bit of cockiness. You think you can
73
keep the weight off, but eventually you
fall into old habits.
We have something called the 'Success
Medallion' and it works especially well in
weight loss. When a member joins the
program he is given a silver 'Success
Medallion' to keep in his pocket. This
serves as a neuro-connector and reminds
him of his journey.
After a man achieves his 'set point', he
becomes what we call a 'Maintainer'. He
receives a gold 'Success Medallion' after
3 months of being a 'Maintainer'.
The following, written by Tony Vassallo,
details more about Day 1 and Day 2,
according to his experience. He has lost
120 pounds and has been keeping it off
for over 2 years:
"The Program prepared me for
maintenance in ways that no other
program came close to. My previous
attempts at losing weight were more of a
part-time approach, an approach that
lead me to believe I could go back to
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eating the same foods and following the
same lifestyle patterns that made me fat
in the first place. Looking back at that
mindset I was clearly naive to think that I
could or even want to go back to that way
of living. I attribute my success in
maintaining my weight to all the elements
I learned during the 'Day 1' phase of
losing my weight. Day 1 taught me to
make permanent behavior changes in my
life. These behaviours made 'Day 2' an
easier transition. Day 1 for me lasted
about 60 weeks (the loss of 120 pounds).
Losing weight week after week
empowered me to continue. Realistically
I knew this journey of a downward trend
had to stop, sooner or later. So that
phase had to come to an end, and I must
say I missed it. The high that came with
losing weight was now over. Now it was
time for Day 2 – a lifetime of
maintenance. I was terrified at first; the
first year of maintenance for me was
relatively easy. However the early stages
of year two were more of a challenge.
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Harvey often speaks about the 10,000
hour rule to master a skill. And while I did
not understand or believe that concept at
first (in terms of weight loss), year two of
maintenance solidified that fact to me. I
say 'year two' as during year one I sailed
off the success of my weight loss; the
hundreds of compliments, the ability to
buy real clothes and tuck a shirt in,
getting a full night sleep, dating attractive
women, eliminating all my medication,
and most important, loving myself again.
That excitement eventually comes to a
crashing halt, and the sense of
empowerment dies with it. So year two
of maintenance, with 'Slick' rearing his
head, I found it harder to brush him off.
How did I deal with Day 2? Simply - I
went back to Day 1. First and most
importantly I remembered the pain of
being almost 300 pounds and all the pain
that went along with it. I reached into my
pocket and clutched my Harvey Brooker
Gold Medallion on many occasions. That
physical connection between my fingers
instantly triggered the emotions that lead
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me to first come to the program three
years prior."
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Summary:
I've shared with you the 5 Strategic Rules
of 5, which is only one part of our
program. These 5 rules are great tools to
get you started and help you on your
weight loss journey. They work together
to ensure permanent weight loss.
If you have suggestions/comments or if
you would like more information about
our programs and services, please visit
our website at www.harveybrooker.com
You can also call 416-222-9887, or e-mail
us at: info@harveybrooker.com
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Harvey at 22 (in 1965)
79
Harvey Brooker, August 2013
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