Dads, brothers, sons, all guys…..Let’s take back our health!

Father's Day is approaching, so it's the perfect time to share health information with all of the men in our lives.  Whether it is our dads, brothers, sons, husbands, boyfriends, or just a man you

Father’s Day is approaching, so it’s the perfect time to share health information with all of the men in our lives.  Whether it is our dads, brothers, sons, husbands, boyfriends, or just a man you know, NFD is celebrating men this week!

Maurice Williams, Industry Expert

Maurice Williams, Industry Expert

Men: Let’s Take Back our Health – Five Simple Steps for Men to Be Healthier Right Now! – Medical Fitness Network

It is no secret that we, as men, have failed miserably when it comes to our health. According to The Men’s Health Network (MHN), we die at higher rates than women from the following top 10 causes of death: heart disease, cancer, stroke, chronic obstructive pulmonary disease, accidents, pneumonia and influenza, diabetes, suicide, kidney disease, and chronic liver disease and cirrhosis.

If you examine the list above closely, you will notice that most of them are preventable through healthy living habits such as exercise, proper nutrition and minimal distress.

Men, we can take back our health starting today! Here are five simple ways in which we can do so.

Move More

man-swimmingThe first step men can take to be healthier right now is to move more. Notice, I did not say exercise more, I said move more. I know how busy we are today and the last thing we need is one more thing requiring us to be busier.

Take some time to examine how you currently spend each day. Is there any time where you can simply go for a walk, wrestle on the floor with children, walk around your office building ten times, hop on the floor for some push-ups or sneak in a 15 minute swim?

I am pretty positive that if we are honest with ourselves, we have 15-30 minutes in our day where we are doing something that is not important nor allowing us to be healthy. Take that time and use it to move more!

Drink More Water

Our bodies are made up of upwards of 60-65% water as adults. However, we lose water each day when we use the bathroom and perspire. As a result, we have to replace it. I recommend you drink more water because:

  1. If you’re like the average American, you are probably not drinking enough of it. You should be drinking at least half your body weight in ounces per day.
  1. Drinking water helps to balance our body’s fluids.
  1. Drinking water curbs our appetite and helps with weight maintenance and weight loss.

Go to Bed

If you are like me, it’s 10 pm at night and you’re surfing Facebook, working and watching the ball game all at the same time with no intention of going to be anytime soon.

Men, we need our sleep! The experts say we need at least 7-8 hrs. /sleep every night (including weekends). By not getting enough sleep, we are simple overstressing every major system of our body and not allowing it to work at the pace it wants to.

Man Chopping VegetablesEat on a Smaller Plate and Chew Slower

Now, if I had more time, I would really give you a book on nutrition! Since I have your attention for only a short time, I will leave you with this:

  1. Whatever you’re eating (hopefully it is something like salmon, green beans and a sweet potato), switch it to a smaller plate. Once you have it on a smaller plate, it must fit on the plate and you can only have more if 30 minutes have passed since you first started eating.
  1. Whatever you’re eating (hopefully it is something like an organic beef burger, broccoli and wild rice), eat it slower (a minimum of 30 chews) and put your utensils down after each bite. It should take you at least 15-20 minutes to finish each meal.

By doing the two things I mentioned above, you will be well on your way to weight loss and a happier heart and digestive system!


I’ve saved this one for last. I know as men, the one thing we have a hard time doing is relaxing. We don’t like to go on vacations, take days off or take breaks when we are working.

Try any of the above and see how much more relaxed and refreshed you’ll be. Trust me, I am one of you and every once in a while, I do take a vacation, take a day off from work and take longer than normal breaks while working!


Yes, we as men have traditionally failed miserably when it comes to our health. However, there is hope! If we all, individually and collectively, practice the five steps for us to be healthier that I’ve listed above, we can reverse the statistics about our health.  Who is with me?

Maurice Williams
Maurice Williams has been in the fitness industry since 1996. His passion for health and fitness started as a child through his experiences playing organized sports such as football, basketball and baseball. Once in high school, Maurice knew that he wanted to pursue a career that involved working with the human body.

Upon entering college, this mission only grew as he played two years of football and sought out opportunities to assist others with their health and fitness goals at his campus recreation center. His vigorous educational pursuit of this passion helped him earn a Bachelor of Science degree in Exercise Science from Elon University in 1999, followed by a Master of Science degree in Exercise Physiology and Adult Fitness from Ohio University in 2000.

In addition to teaching, Maurice has his own personal training business, Move Well Fitness, LLC. ( where he trains individuals, partners and small groups. Maurice also offers nutritional advice too. He believes that nutrition and health go hand and hand and that neglecting one will in turn, affect the other.

His philosophy on nutrition is to eat lots of fruits/veggies and moderate lean protein, drink water and green tea consistently, and to keep everything else minimal. His philosophy on exercise is to Do it daily, do what s fun, do it safe and be consistent.

Maurice is a Christian, husband and father of three children who leans on God as his anchor for success. His life goals are to serve Him, live long, and die feeling young and healthy. His lifestyle? Simple to be an example to his clients, his family and his friends.

And no alcohol, of course!
BS- Exercise/Science (1999)
MS - Exercise Physiology (2000)
NASM - CPT (2005)
NSCA - CSCS (2007)
NASM - CES (2011)
NASM - PES (2011)
NASM - SFS (2013)
NASM - WLS (2013)
NASM - FNS (2015)
NASM - Master Trainer (2015)
Precision Nutrition - Pn1 (2016)
Teaching Education:
Stroops Master Instructor (2016)
Most-Fit Master Instructor (2016)

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