#physicalthursday Easy Ways To Burn Calories!

October 9, 2014 in Uncategorized

Hello friends,
It’s a busy world, is it not? We hardly have time to relax as it is. How on earth are we suppose to get any activity in? Let’s just say it may be a little easier than you think.

1. Time management – Remember, you are your own worst enemy when it comes to time. Besides work schedules, you hold the clock in your hands. Develop the discipline to add a workout to your daily routine. If you can squeeze in 20-30 minutes somewhere, it will help you in the long haul!

2. More steps – Try taking the longer way to your desk. Try power walking on your lunch break. Try walking fast to the bathroom. You can find new ways to take more steps, and even faster steps to burn more calories.

3. 1 minute of power – Do one minute of any type of activity several times during the day. Squats, wall-sit, jumping jacks, stairs, running in place, high knees, etc. Do this 3-5x per day to help burn an extra 30-50 calories in your day!

4. Skip the T.V. – Why waste more prescious time out of your life? Take 30 minutes off of your video game/computer/T.V. time. It will help you get moving. If you have a treadmill or some other type of equipment in your house, why not do that while watching T.V.?

Those are 4 ways things that I do to get moving. Do you have any extra tips? Why not comment them below?

-Justin Willoughby
ONE STEPcaloriesburn

Overcoming Addiction Is Possible!

September 26, 2014 in Uncategorized

Addiction is real. Sometimes we feel like we are controlled by it. Why is that? It’s because we give ourselves 100% to whatever it is that we are addicted to. What if we decided to see that for what it is? What if we confessed that we had an addiction to something. What if we admitted it? Would that make it so we could start searching for the possibility of recovery?

See, I believe that admitting that you have an addiction is the first step to becoming better. It’s the first step needed to actually get the help needed. Nothing will change unless you decide to admit to yourself that change is needed.

This isn’t a book pitch. This is a heart to heart from me. If you sit here reading that and you have an addiction to something. Admit it. Stop kidding yourself and admit that you have an addiction and you need to change. Then you need to take the necessary steps to make those changes happen. Set up an appointment to a councilor. Talk to someone. Ask for prayer. The list goes on and on. Today could be your day to change. Why wait another day? The sooner you take action, the sooner you will see results.

-Justin Willoughbyaddiction

Justin’s Secret! Watch My Story!

September 10, 2014 in Uncategorized

Justin’s Segment On The Today Show

July 30, 2014 in Uncategorized

Visit NBCNews.com for breaking news, world news, and news about the economy

#weightlosswednesday Do You Want Success?

July 30, 2014 in Uncategorized

Success is a word defined differently by many. Some believe success is accomplishing something small. Some see success as accomplishing something big. We ALL have to understand that ALL forward progress is success.

Ways to be successful.

1. Make a goal.
2. Work towards that goal.
3. Continue to move forward, even after reaching that goal. Never be content with the present.

This will set you up for success.

No matter how big the success, it’s success. That is something to celebrate. Good job!

-Justin Willoughby
(One Step)


#transformationtuesday Meet Christi!

July 29, 2014 in Uncategorized

Meet Christi! I have had the priveledge to personal train Christi in the past. She is a hard worker. I am thankful she chose to stick with her healthy lifestyle. It’s because of her determination that she has a story. Here is her story.




“Growing up I was heavier then all my friends but I never let it bother me. But the realization hit me in 2011 when I stepped on the scale and it said, 245. I realized that I needed to make some changes. On that day I told myself I will NEVER weigh that much again! Since then I have changed the way I eat and exercise on a daily bases. There are days that I don’t feel like going to the gym but I always feel better once I’m done with a workout. Just last month I lost a total of 50lbs and have been able to stay below 200. Yes it took me 3 years but I didn’t give up! All it takes is one step! Justin is a huge inspiration to me and is always there if you need some encouragement.”



Christi is an inspiration! Did she inspire you? It’s your turn to be a TRANSFORMATION TUESDAY story. You can take your first step by checking out my latest e-books!


My One Step Lifestyle Plan

Food Consumed Me: How I Overcame Food Addiction

Overcoming The Monday Mentality

Traveling? Snacks That I Approve.

July 28, 2014 in Uncategorized

We can’t avoid it. We all travel once in a while. Some of us travel long distances on a daily basis. I’m sure we’ve all been plagued with the traveling munchies. Instead of reaching for convenient sugary snacks, we should reach for healthier options.

A list I recommend?  Check them out.

Almonds: Smoked, plain, bbq,  wasabi,  etc. They all taste good to me. A serving satisfies my craving more than potato chips.

Peanuts: Filled with healthy fats. They are packed with protein to help you feel satisfied longer.

Carrots and hummus: I can eat carrots and hummus all day.

Cheese: Some convenient stores sell individual servings of cheese. Protein and fat and low in carbs. Cheese is packed with calcium and satisfying to the taste buds.

These are some of my suggestions. There are plenty more. Are you interested in the foods I ate to shed 600lbs? Check out my e-book here.


#weightlosswednesday Interview From www.bingeeating.com

July 23, 2014 in Uncategorized

NEW E-BOOK! “Food Consumed Me: How I Overcame Food Addiction”

July 23, 2014 in Uncategorized

Check out the e-book here! This has potential to change your habits for the better, and to set you free from addiction!



#weightlosswednesday Weight loss 101.

July 23, 2014 in Weight loss Wednesday

Hey friends,
We all know the basics of weight loss, but sometimes we forget. Let’s just do a quick recap of the common things to do to lose weight.

1. Eat healthier – Vegetables, fruits, moderation of whole grains, healthy cuts of meat, and some dairy.
2. Eat less junk – Skip the fried/processed foods and enjoy God-given foods.
3. Stop being lazy – Get up and change the TV station with your legs and hands. Park further away from the store.
4. Drink more water – This will help you stay hydrated and sometimes less hungry.
5. Exercise – Begin moving more. It’s a shame we can watch TV for 2 hours, but we cannot walk for 30 minutes.
6. Sleep – Make sure you sleep decent. Being deprived of sleep can make your metabolism slow down.
7. Stress less – Begin finding ways to relieve stress. Prayer and walking works for me.
8. Pray – God wants to hear from you. Tell Him your requests. He wants to help you shed pounds.
9. Study – Read up on others who have lost weight. Try to be inspired by their stories.
10. See a dietitian – Sometimes extra help is needed. Allow a dietitian to help you make a meal play.