All you need to do is workout, and eat right, shut up and listen to me.

Thriving. That's fighting... Surviving is barely getting by.

The trick is not escaping your fear, but confronting it and allowing it to drive and teach you. Only by getting to the bottom of your fears can you find their valuable lessons and move forward stronger than before.

Think about how you are going to feel if you eat the healthy food, how you are going to look in a bikini next summer or in skinny jeans. Think about feeling strong, healthy, confident. You'll be more confident in the bedroom, more confident at the office.

Don't shut down your emotions. Embrace them. Your emotions are your internal compass telling you whether or not you are on track. Use them to help cultivate your passions or motivate you to change situations and circumstances that hold you back from achieving your goals.

So when it comes down to it, a calorie is a calorie is a calorie: There is only one moral of the story: burn as many damn calories as possible whenever you work out.

They are bearcrawls ... a bearclaw is a donut