OLYMPUS DIGITAL CAMERANow that I have achieved my 2nd interval goal of 244lbs, which is a 50lb drop in weight, I am re-launching the online version of Obesity Undone.

Subscribers will have access to:

-Weekly motivational videos
-Weekly Video Replies to Emailed Questions
-Weekly Exercise/Eating Spotlight 

-Videos about 3 E’s

-The mental ENERGY

Private Email 

All of this is available for a monthly $10.00 subscription, which will billed each month to your credit, debit or PayPal account.

Are You Ready For A Fit New You?

If you have lost weight, tried to lose weight or are just thinking about losing weight you have undoubtedly been inundated by advertising.

Be it television, radio, spam, billboards,  hell even folks walking the streets with sandwich boards… you are hit by a plethora of quick fix weight loss promising products..

Drink this in place of a meal and you will lose weight.

Order pre-packaged food and you will lose weight.

Take this “natural” pill and you will lose weight.

I’ve been exposed to them all, I’ve even tried a few. Everything from fasting, juicing, fruit only, to  vegetable only diets all promise rapid weight loss without effort.

I am always skeptical of the fast, fat-loss fads that claim to bring forth  miracles that are too good to be true. Why? Because they are too good to be true.

Jogging on a bright November morningImage by Ed Yourdon via Flickr

Anyone who knows me, has heard me on the radio, podcasts, seen me on television,  has read my book or this blog is aware that I am an avid low carbohydrate follower. They also understand that I am more than just about a diet.  I am a firm believer in the power and benefits of exercise and fitness.  I work out seven days a week.

The most effective way to lose weight and get in shape is following my plan. Okay, I’m a little biased. However, if you follow and apply the 3 D’s and the 3 E’s you have no option but to gain renewed health.

Desire to get in shape

Determine that you will do it.

Have the discipline to get it done.

Eat a diet low in carbohydrates, as close to nature and as unprocessed as possible

Exercise seven days a week. Include endurance, cardiovascular training along with progressive resistance workouts.

Posses positive mental energy knowing that you will accomplish your goals and recapture your health.

Be consistent!

Strive for excellence!

Make your health a priority!

You won’t get there with haphazard plans or habits. You must work at it, there are no shortcuts, there is no free pass.

The results will be a fit new you, a healthy individual brimming with confidence and beaming with pride.


Chiropractor, Dr. Joe Leonardi is the author of the life changing book; Fat Then Fit Now;  A life beyond wight loss.

He is available to speak  to any school, association or group. He will make himself available to any talk radio, internet podcasting or television outlet. He has appeared on Public Television WVIA’s State of Pennsylvania and Call the Doctor; 94.3 FM’s Tough Talk With Joe Peters; Lisa Davis’ Your health radio; Jimmy Moore’s Livin’ La Vida Low Carb podcast; Hank Garner’s Podcast.


Excellence or Mediocrity? The Choice Is Yours!

I heard that word again.

You know, that one word answer to the obesity epidemic.

It is the word that is offered as the simplistic solution to all our woes.

It is the word that the lazy jog on out to justify their lackadaisical, exercise efforts.

It is the word that those who consume junk food use as an excuse to feed their hunger.

It is the one word that makes the hairs on my neck stand straight up.

It is the one word that causes every muscle in my body to reflexively tense until they cramp.

What is the word?


The proponents of moderation tell us; to lose weight, all we need do is eat in moderation.

Radio personality and self-proclaimed America’s Doctor, media medic Dr. Dean Edell will tell you to eat whatever you like, just do so in moderation.

The gurus of pseudo-fitness decree that to shape up your body all you must do is exercise moderately.

Michael Savage 2002
Image via Wikipedia

Even tough talking, bombastic radio hostMichael Savage, a man for whom political moderation is a travesty, demonstrates what a wuss he is when it comes to serious exercise when he states that you should only exercise enough to get your muscles warm. Yo, Dr. Michael Alan Weiner, stop being such weenie; moderation produces moderate results.

If you suffer from obesity — did eating moderately cause you to become overweight?

If you are a physical wreck —  did you reach that state because you were only moderately slothful?

If you only want to kind-of, sort-of lose weight, I highly suggest moderation.

If you only kind-of, sort-of desire to improve your fitness level, then by all means, only exercise moderately.

If the object of education is to barely understand what you are studying, please, only review the material every now and then.

If the goal of your life is to only achieve limited, average, mediocre success, then don’t work too hard and that is exactly what you will achieve.

Simply stated, if your goal is excellence, you won’t get there via half-hearted, half-way, moderate attempts.

If you want to reshape your body and retake control of your very being, you must be willing to dedicate yourself to that effort.

You must not only have the desire to lose weight, you must not only have the determination get in shape, you must also have the discipline to accomplish your goals.

You must be aware of everything that you eat every day. You must do some form of exercise each day of the week. You must make a new you a priority in your life.

If you are unwilling to work hard, you will not reach your goals. If you are not going to invest time to exercise, the results won’t be those you desire.

I’m not saying to push yourself to the extreme limits elite athletes push themselves, but you must push yourself within your own limits. You must make the maximum effort you are capable of making to achieve the results you desire.

Of course, get a thorough physical examination. Be as sure as possible that you will not suffer deleterious effects from exercise or a new diet. When you are sure your current physical state can handle it, go out and begin to reshape and remodel your body.

Take it slow at first.

Gradually, build up your strength and endurance.

However, as you progress and your fitness level improves, slowly but surely push yourself a little further.

As you continue to improve, as the excess body fat falls from your body, as you need to purchase new clothing, as you begin to enjoy a more active, fulfilling life you will no longer accept mediocrity.

Moderation? I don’t think so. I will take excellence any day!


Chiropractor, Dr. Joe Leonardi is the author of the life changing book; Fat Then Fit Now;  A life beyond wight loss.

He is available to speak  to any school, association or group. He will make himself available to any talk radio, internet podcasting or television outlet. He has appeared on Public Television WVIA’s State of Pennsylvania and Call the Doctor; 94.3 FM’s Tough Talk With Joe Peters; Lisa Davis’ Your health radio; Jimmy Moore’s Livin’ La Vida Low Carb podcast; Hank Garner’s Podcast.

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Enough Excuses

The top 1o excuses I have heard since I have been helping people battle obesity.

1 – I just can’t live without ice cream.
2 – I love pasta.
3 – I don’t have the time.
4 – I was going to, but then I got side tracked.
5 – I slept late.
6 – I am stressed out.
7 – I don’t have the will power.
8 – I eat out all the time.
9 – I can’t cook.
10- I WAS going to start on Monday.
Some excuses are from clients of,  some from friends, some from people who have seen my web site and some from those who knew me in my obese days and tell me they have to get in shape, but just ______ fill in the excuse.
There are many excuses not to re-take control of one’s health, but there are few legitimate reasons. Yes, there are actually legitimate reasons, but that is not the topic of this column.
As far as excuses go — I have heard them all, here is a little secret; I have used them all.
I am here to tell you that there is no reason to be obese. As I wrote in a previous column, obesity is not a complex issue. In the absence of a medical or hormonal condition, obesity is a choice.
I know, I know the burning of me in effigy is commencing. I can hear the epithets being directed at me now.
Doc, how dare you say I choose to be this way!
How dare you say I want to look and feel like this!
Who do you think you are, do think that if I could, I would control myself?

How can I have the temerity to state that obesity is a choice? What gives me the authority to make such a claim?
That’s easy — I once weighed 340 ponderous, pachydermian pounds and had to squeeze into a tight-fitting size 54 pants. I was so far out of shape that every day tasks required Herculean effort.  I am confident I know a thing or two about becoming obese.
Recently, I have dropped well over one hundred pounds and transformed by rotund shape into a fit physique.  I also know what it takes to drop the weight.
Jack Lalanne has said that exercise is the king and diet is the queen. How do you argue with a person who reached 95-years old person and remained full of vim and vigor?       You don’t!
Jack LaLanne receives a Lifetime Achievement A...

Image via Wikipedia

I tell people to get their own new physique and recapture health and vitality  entails a complete commitment.
I even us a formula. It is:
100% Exercise + 100%  Eating +
100% Energy

It is not difficult to get in shape, eat the correct foods and stay focused; it requires the three D’s:

Many excuses such as time or eating out can be overcome with proper planning. I teach an eight o’clock class five days a week. Because I am in my office until seven in the evening, I work out first thing in the morning, which means I am in the gym by five a.m.!
Do you think I like setting the alarm for four a.m.?
Do you think I am thrilled when it goes off?
However, that is when I have the time and that is when I get up.
Throw out the excuses! Say no to obesity! Choose health and fitness!
As far as excuse number 10, the hell with Monday — Get with it today!

Chiropractor, Dr. Joe Leonardi is the author of the life changing book; Fat Then Fit Now;  A life beyond wight loss.

He is available to speak  to any school, association or group. He will make himself available to any talk radio, internet podcasting or television outlet. He has appeared on Public Television WVIA’s State of Pennsylvania and Call the Doctor; 94.3 FM’s Tough Talk With Joe Peters; Lisa Davis’ Your health radio; Jimmy Moore’s Livin’ La Vida Low Carb podcast; Hank Garner’s Podcast.

Related Articles

Radio Appearance

 I will be appearing tomorrow morning, Saturday 4/30, 
at around 10:10 am on Tough Talk with Joe Peters; 
94.3 fm in Northeast PA, there is a listen live link
 on the attached web site if you are outside of the listening area.
 I will be giving my insights on Childhood Obesity and Bullying

Go Ahead: Lift Things Up And Put Them Down

There are those who claim you should not sweat, that sounds of effort should never escape your mouth and weights that are so heavy to elicit noise should not be hefted.

If you read my book, you will learn what I say to those who espouse moderation, it is my same answer to those who decry genuine effort. Instead of claiming the strain of others are a distraction;  feed off of their energy and strengthen your resolve from their struggle. You would also be surprised to discover, that those who put out hardcore effort, are often the first to help those who truly want to learn and improve themselves.

Zulfiya Chinshanlo World Champion 2009 53kg cl...
Image via Wikipedia

I have been lifting weights on and off since I twelve. I will never forget the day my Mom and Dad purchased my first weightlifting set from Sears. I hurriedly opened the box.  The contents were 110 pounds of plastic covered cement and a short iron barbell with the plastic sleeves. I was in heaven, it was that day I began pumping plastic. A few years later, I graduated to a commercial gym, and it was there that I discovered the meaning of the phrase, pumping iron!

To me, there is nothing quite as exhilarating as the smell, noise and energy of a true weightlifting gym. I am brought to life by the clanging and banging of the iron, the grunts and groans that pass the lips of men and women as they try to blast out those last few muscle-building reps. It is cathartic, motivating and uplifting all at the same time.

I’m not sure if it is just me, but their seems to be an effort afoot to stop hard training, to cap enthusiasm and stifle the travails it takes to get real results. About a year ago, I was finishing up what was, to that point, a great workout. I was working two large opposing muscle groups; chest and back.  I was on my last of 36 sets, super-setting decline flyes with dead-lifts. I only had about 225 on the bar, but as we all know, the dead-lift is a brutal exercise, more so when done last and even more so when done as part of a superset. Well, I was brining the iron  down to the floor with some good old fashion banging. The sound of the weights against the rubber mat ramped my adrenaline causing a release of energy to explode me upright.  At the top position, my dead stop caused the weights to shake and there was the clanging.  Like a piston of a high revving engine,  I was rapidly moving up and down. Upon completion of the last set I re-racked the weight. I was soaked in sweat and my grip was almost completely shot; the bar slipped and the weights came crashing down onto the rack.

Gasping for breath I stood up tall, full of self-pride. I just completed three  more reps than I did last workout. Then it happened — the person next to me muttered under their breath, Jesus Christ.”

I paused, unable to believe what I just heard. I thought to myself;  you have to be kidding. I wanted to shout “THIS IS A GYM!” Of course, my parents raised me with manners, so I walked over and apologized. This person did not even acknowledge my apology. So, I edged a little closer and said it a bit louder. Finally, the person reluctantly accepted.

I was so ticked off that to burn off the excess energy, I did six more sets, three more supersets of machine benches and bent over rows. I noticed the mutterer was talking to someone else and when I was done with my sixth set, the person finally went and did another set. I wanted to yell again, “MAYBE IF YOU WOULD ACTUALLY PUT SOME ACTUAL EFFORT INTO YOUR  WORK OUT YOU MIGHT LOOK A LITTLE DIFFERENT THAN YOU DID A YEAR AGO!” But damn my parents raising me to be polite. I just stripped the bar, something this person did NOT do, looked over and said, “good-bye.”

Honestly, is it just me?

When I go to workout I am there to WORKout.

I don’t sit around for 10 minutes between sets, I move from exercise to exercise only pausing long enough to change the weight. I try to be considerate:  I place a towel down on the benches,  I allow people to work in, I always lift under control, I rarely drop a weight, I respect the equipment, I strip every bar and every machine, I replace the weights back to the stacks, I put the dumbells back in their appropriate place on the rack and, I even put them in order if someone else didn’t.

So, am I out of line to workout so hard that iron weights ring aloud?

Am I incorrect to push a set to failure that on occasion the weight slips?

Is pushing one self passé?

Is brutal, barbaric,muscle bombing defunct?

Is old school clanging and banging dead?

Please, say it ain’t so!

Never stop sweating!

Never stop grunting!

Never, ever stop clanging and banging!

Frederick Winters during 1904 Summer Olympics
Image via Wikipedia

Chiropractor, Dr. Joe Leonardi is the author of the life changing book; Fat Then Fit Now;  A life beyond wight loss.

He is available to speak at no charge to any school or any youth group. He will make himself available to any talk radio, internet podcasting or television outlet. He has appeared on Public Television WVIA’s State of Pennsylvania and Call the Doctor; Lisa Davis’ Your health radio; Jimmy Moore’s Livin’ La Vida Low Carb podcast; Hank Garner’s Podcast.


The Chiropractic Wellness Center @ Leonardi Family Chiropractic Office

Leonardi Chiropractic Wellness Center

@ Leonardi Family Chiropractic Office

For those that do not have an injury but are still interested in sustaining their fitness; Doctor Joe Leonardi has introduced a new level of health maintenance; The Chiropractic Wellness Center at Leonardi Family Chiropractic.

Has injury, pregnancy or a hectic schedule caused you to gain weight?

Have you been saying that you need to get in shape?

Are you an athlete that desires peak performance?

Do you have annoying stiffness or body aches?

Do you want to lose weight?

Is your job labor intensive?

With the above questions in mind, Dr. Joe Leonardi has decided to serve his community by creating the Chiropractic Wellness Center @ Leonardi Family Chiropractic.  Taking his years in practice combined with his experience as the team Chiropractor for many of the areas professional and semi-professional sports organizations, Dr. Leonardi will help you stay well.

The Wellness Center’s primary focus is to provide Wellness attention for non-injury, day-to-day activities. For $30.00 per month or approximately one or two insurance co-payments, you will receive Chiropractic Wellness Attention from Doctor Joe Leonardi.

Call today

(570) 760-6121
or email

Embrace Wellness at the Leonardi Chiropractic Wellness Center

Contact Us Today

Phone (570) 760-6121


What is included at the Chiropractic Wellness Center:

-General screening  which includes:

-Blood Pressure

-Pulse Rate

-Chiropractic palpatory examination

-As needed, unlimited Chiropractic Adjustments

-Hot and cold pack adjunctive therapy

-Weight loss and nutritional counseling, which includes:

-Eating plan

-Exercise routine

-Initial weigh in

-Weekly weigh ins

-Initial body fat analysis

-Monthly body fat monitoring

-Initial weight loss consultation

-Weekly consultations

-Motivational tips to saying focused

-Exercise plans; with instruction

-10% discount on the book Fat Then Fit Now; A life beyond weight loss

Your insurance will NOT be billed for the above services

What is NOT included:

-Acute Care Treatment for any injury; i.e. automobile accident, worker’s compensation injury, personal injury, sports injury

-Acute Care Chiropractic Manipulative Therapy

-Adjunctive Physical Rehabilitation

-Adjunctive Therapies: ultrasound, mechanical traction, neuromuscular reeducation, soft tissue manipulation

-Expert Testimony

-Diagnostic services

-Physical, orthopedic and neurological examinations

-Other service not specifically outlined above

*The Wellness Center is NOT a replacement for health insurance.  If you have an injury and require acute care treatment, you or your insurance will be billed accordingly for evaluation and treatment.

Targeting Obesity Is About Much More Than Losing Weight; It Is A Life Beyond Weight Loss

A life beyond weight loss is the subtitle of my book Fat Then Fit Now. My approach goes beyond simply losing weight. Anyone can lose weight if they do one of several radical options that are available. The most radical, in my opinion, being surgery. I can’t imagine undertaking the risks of anesthesia, infection, surgical error, after care error, possible malabsorption syndrome and a myriad of other risks including a death rate of either;  1 in 500, 1 in 200 or 1 in 50 depending on the source.


Image via Wikipedia

I completely understand the desperation that comes with obesity. I tipped the scales at a God awful three hundred and forty pounds. I couldn’t bend over to tie my shoes, climb a flight of stairs or fit into a movie theater seat. I suffered from elevated blood pressure, respiration and pulse rate readings. I was visiting the emergency room with chest pains every few months.

A vicious cycle was in place. I was fat because I ate too much and to comfort my lonely, pathetic, inactive life I ate and ate and ate. Hell, I snacked from the moment I got out of bed in the morning until the moment I returned to bed in the evening. I only paused from snacking to partake in breakfast, lunch and dinner.

I was completely out of control.

What was worse was that at three hundred and forty pounds — I was still gaining weight. Who knows where my continued increase in fat stores would have led me had I not decided to take control of my life.

I have said it before, I will say it again and again. Unless you have an underlying medical or hormonal condition, obesity is controllable.

It is up to us to take control. We must decide to go from fat to fit and then, go out and do it.

Even in the raging political debate over healthcare reform, the politicians have staked out the position that it is all about care. None of them debate our country’s failing personal health. To them it is much easier to stir the populace, exploit fear and divide the people only on how to pay for care. Not a single, solitary one of them has the guts to discuss one of the primary means to reduce health care costs; self-control.  It is projected that 43% of U.S. adults will become obese and they will cost the U.S. health care system $344 Billion annually.

However, with all that said, I chose to not simply lose weight. As I stated in the first paragraph, anyone can lose weight. I set out to restore my health. That is what we need to focus on, that is what life beyond weight loss is all about.

In our quest, we must ignore the conventional wisdom that utilizes the food pyramid to dictate what we should eat. The food pyramid is flawed for its primary reliance on carbohydrate saturated foods. Basic physiology tells us that carbohydrates not immediately shunted to provide energy are converted to fat and stored in the adipose cells of the body. What is the result? Hastened obesity.

The time is now to make smart decisions and retrain yourself that food is not for pleasure, comfort or something to do while watching television. Food is plainly and simply fuel. Yet, the Fat Then Fit Now approach incorporates planned splurges, because as educated as we become — we can’t deny that food tastes good. So via a system of proper eating, exercise and energy you become the master of your appetite and tastes — they no longer master you.

The Fat Then Fit Now approach incorporates smart exercise, combining principles of endurance conditioning and progressive resistance training to turn your body into a fat burning machine. I don’t advocate hours of senseless aerobic activity to burn off the excess carbohydrates you have consumed in the hopes that you finally get to stored body fat. My approach forces the body to rely on body fat for fuel, resulting in excess lard disappearing from one’s frame.

Through the use of positive mental energy approaches to remain focused, you become aware that losing weight is not difficult and exercise is not an arduous complex chore.

Finally, you will start to do more than simply exist from day-to-day. You will start to live an active, healthful life because you now possess the proper physical conditioning to go out and participate in the activities you have so long watched other enjoy!


Dr. Joe Leonardi is the author of the book; Fat Then Fit Now;  A life beyond wight loss.

A New Category; Extreme Obesity

This morning I was introduced to a disturbing new term; “Extreme Obesity.” I couldn’t believe my ears. Have we now taken obesity to a new level?!  After doing research I learned the term is not that new, but it is still disturbing. According to a Kaiser Permanente study “extreme obesity” affects 6.4% of our children.

What is going on here?

The rise in childhood obesity and obesity in general appears to have really taken off in the late 1970’s and early 80’s.

US sweetener consumption, 1966-2004. It is app...

Image via Wikipedia

Two changes occurred during that time frame. Soda and food companies moved away from expensive sugar and replaced it with cheaper, chemically alter corn known as high fructose corn syrup (HFC). HFC is a primary sweetener in many of the foods now consumed. Though there is conflicting data and reports, we can not dismiss the timing of the introduction of this dietary additive as a potential contributor to the ballooning of the nation’s collective girth.

The second change? In the that time frame the ground work, for what would later became known as the food pyramid, began to rear its ugly head and from it’s mouth a fountain of misinformation began to spew.

Fat, in all forms, became public enemy numero uno. Food producers, looking to increase profits unleashed a barrage of low and no fat products. There is a dirty little secret; to make up for the fat and to increase palatability, the sugar and HFC content were amped up. They even took it a step further and started labeling existing; sugar shocked junk as “low fat foods,” absurdly insinuating that the product was “healthy.”  The mindset evolved into sugar be dammed, as long as it doesn’t contain fat — eat it to your hearts content and, as we are discovering, eventual damage.

We went from eating balanced diets, to eating carbohydrate saturated foods. Please realize, no matter how complex the carbohydrate; once digestion is over — it becomes a simple sugar. In turn we went from a relatively small amount of obese folks, to now having more people classified obese, than simply overweight.

Dietary considerations are only part of the problem. When I was a youth I was excited to receive a football, baseball, basketball or any sports related, activity encouraging, item. Today’s youth often are showered with sloth inducing products; video games, smart phones, computers, etc… The concept of going outdoors to play and socialize has been replaced with sedentary instant messaging and texting.

Schools are just as culpable. They serve nutrient lacking foods, allow empty calorie dispensing soft drink machines in their lobbies and, because of standardized academic testing, arguably see the need to restrain activity.

Recess is a thing of “the olden days.” Gym class is either cut back or dropped. In some cases youngsters have gym for a set number of days and then not again until it returns in a cycle.

For the health and well being of the children — gym class must be daily.

As the extreme obesity generation passes into adulthood, diseases that do not usually show up until humans are more aged will start making appearances in people as young as twenty.

Will this be an acceptable burden on the nation’s health care system?

Ad campaigns claim, age wise, “60 is the new 40.” That may be true for my generation, but it looks like for succeeding generations, 40 may turn out to be the new 80.