Advising the average person to not concern herself with calories but instead to pay attention to hunger triggers and eating foods rick in nutrients--well, it's a wonderful concept. I also love the thought of unicorns jumping over cotton candy rainbows. I'm even considering taking up basketball to see if it makes me taller. Come on already! Suggesting that someone who struggles with his weight does not need to think about calories is as risky as suggesting you not look at price tags the next time you're in the market for a car.

When I hear health professionals suggesting that you shouldn't worry about the balance of calories in versus calories out, but rather eat clean and follow your hunger instincts, well, I really just want to pinch their heads off. That's like a millionaire suggesting that instead of worrying about that's in your bank account, just listen to your shopping instincts and buy high-quality goods . . . weight loss is not magic. To a great extent, it's accounting.

Know how blessed you are to be able to work this hard!

Only exercise on the days you want to improve your mood.

Ask yourself every couple of minutes, 'Can I go harder? Can I do more?' You've got so much power. Show me.

Get comfortable being uncomfortable, that's how you break the plateau and reach the next level.

Commitment is a muscle. The more you use it, the stronger it gets.