Proper nutrition will change your body composition. Poor nutrition will prevent you from changing your body composition. Period. Many people believe they can "work off" last night's indulgences or add an extra workout to make up for a summer of chardonnay, but unfortunately, it doesn't work that way. It takes hard work and pig-headed determination to make these changes. If we are serious and stop the excuses, it will happen. It's not sexy. There is no magic pill, only sheer will . "I have no self-control." "Get some." Self-control is something you must generate. I promise it is not going to show up on its own . We must be intentional until these new thought patterns become habits. Here's your armor: 1. Preemptive Strikes. Be prepared for that doughnut offer by practicing saying no (or no thank you to your coworker). My father used to say birds of a feather flock together, and he was right (now I tell it to my kids). Your