HOW I LOST OVER 200 LBS. AND YOU CAN TOO

MY WEIGHT LOSS JOURNEY

2013-01-20T13:55:00.002-08:00

In May of 2006 I began my weight loss journey when I weighed 442 pounds.

My first step was to begin moving so I started to walk for 5 minutes a day which at that time was a lot since I was carrying so much excess weight. What this did was get me into the routine of exercising everyday which I still do 7 years later in one form or another. I very slowly started to add more time to my walks so that I wouldn't burn out from over exercising. 7 years later I can now walk for as long as 3 hours at a time and also have incorporated resistance training to build muscle.

In the past I have lost large amounts of weight just to gain it all back plus more by starving myself and exercising in excess. I would then fall back into my old eating habits and gain the weight back plus more. This time I was determined to make a permanent lifestyle change but had no idea where to start. The best decision that I ever made was to join Weight Watchers which I knew wasn't the cool thing to do since it's mostly women that go there but I just wanted to drop the weight permanently and adopt a permanent healthy lifestyle which I have been able to do for 7 years now.

At Weight Watchers they go on a point system and each person gets so many points a day plus you can earn extra points by exercising which is an incentive to exercise. I track what I eat in a daily food journal and also track my daily exercise which keeps me accountable for my daily food intake and exercise. Foods that you eat are given a point value and you just deduct what you eat from your points that you get for the day. The best part of Weight Watchers is that I eat regular food just like everyone else and this is a permanent lifestyle change and not just another diet that we know all fail. We also get 49 extra points to use throughout the week which is great to use for special occasions, vacations, birthdays, potlucks, etc. Each week we weigh in and then have a 30 minute meeting with our leader with about 20 other members, the leader speaks about a different topic each week. They also celebrate members who have lost weight with the entire group and they can talk about what has worked for them which helps out others as well. I have been going to Weight Watchers for almost 7 years now and continue going even though I have been at my goal weight for nearly 5 years now.

I have also been a member at 24 Hour Fitness for about 5 years now which at first I used the treadmill, elliptical, stair climbers, and other cardio equipment. About 2 years ago I signed up to take a spinning/cycling class which I was hesitant to do at first because I heard how difficult they were. I was lucky to have an incredible instructor Judi Thiel on my first time going who really made it a lot easier. She told me to take it at my own pace and do what I can until I felt comfortable keeping up with the entire class. After the first class she was nice enough to help me with the set up of the bicycle settings, so that it fits my body perfectly. I have now began going to her J & B Outdoor Fitness Camps which is run with her good friend and fellow trainer Beatrice on Saturday mornings from 8:00 am until 9:30 am at Signal Hill in Long Beach, Ca. This is an awesome workout for all exercise levels and it pushes me to my absolute limit. 7 years ago I never thought any of this was possible but with determination, perseverance and help by so many awesome people that would not let me give up I have now dropped 248 pounds and weigh 194 pounds. I honestly believe that I’m living proof that absolutely anything and everything is possible with hard work, dedication, and perseverance.

This is how I've been able to drop over 240 pounds and maintain the weight loss for nearly 5 years now.

Kevin Hoodward

Getting Back On Track After Completely Falling Off The Wagon..

2011-09-22T10:45:00.000-07:00

Well from time to time we tend to fall off the wagon for whatever reason but the important thing is for us to get back on track, like a favorite vocalist of mine says its not how many times you fall down as long as you get back up at least one more time than you fell down that's important. For those of you who really know me then you know exactly who I'm talking about ;)

What happened to me through the summer was I would do pretty good during the week and then friday after work I would just eat whatever until monday and that is where my down fall began. I eventually would slowly start eating whatever on thursday and through the weekend and so on until it was an everyday habit. I had put on about 15 - 20 pounds and then my wife and I had went on vacation celebrating our 15 year anniversary to Laughlin, Nv and also to Las Vegas Nv for 7 days. That is when the wheels completely fell off and I just ate large quantities of food all day long at the buffets and was just sitting around gambling all day long except for a few days when I went out on the river on a sea doo for a few hours and when we went to Lake Havasu and Lake Mead for part of a day on cruises. After vacation I had planned to get back on track but then the scariest moment of my life happened at The Rio casino in Las Vegas the night before we were to come home.

As we were walking from the casino to our hotel room I had a seizure which I've never had before and when I fell to the ground I banged up my knees pretty bad and suffered a fractured shoulder. I woke up not having any idea what happened because I was unconscious for several hours I'm guessing and was admitted into the hospital. They did many tests and luckily could not find any damage to my brain from the seizure and I was released from the hospital the next day and we drove home with my father in law who flew out to make sure my wife and I were taken care of especially since my wife thought I was dieing since this had never happened before. When we got home I was put off of work by my Dr.'s until my shoulder is back to normal or atleast until I can work with it. I may have surgery to repair my fractured right shoulder or physical therapy depending on the results of my pending MRI. I still do not know when I will go back to work. So as I have been sitting at home with my wife working I have just been eating to feel better since my shoulder is in a lot of pain and have put on another 20 pounds which is not good at all.

The beginning of this week I have decided that I need to start eating healthier which its been a while so I'm writing down everything that I eat and making smarter food choices. It's been 6 days now and I have been doing great and even began going on short walks to get some exercise in every day. Hopefully someday in the near future I'll be able to get back on my weight lifting routine but for now walking will do just fine. I am going to continue doing this from now on and I've also noticed that I actually feel much better since I have been eating healthier. I have also realized that eating food does not make me feel any better but it actually does the opposite. I also have noticed before this week that my clothes were no longer fitting me so this was a big wake up call and I refuse to go out and buy bigger clothes.. So a tip I will give is that no matter how bad you may feel physically or emotionally food will not make you feel better and more than likely it will do the opposite and make you feel much worse.

Have a great day everyone and keep getting back up at least one more time than you fall down and everything will be ok :)

Burn Those Cardio Calories Outdoors!

2011-07-14T14:51:00.000-07:00

Does doing the same cardio routine at the gym make you feel like a hamster on a wheel? If so, why not go outside and get a change of scenery? Exercising outdoors can be a hit-or-miss proposition depending on where you live and the season, but when the weather is decent, there should be nothing stopping you. Take advantage of summertime to enjoy the fresh air! Here are some great alfresco cardio options to get you out of the gym.

Hiking: This is an awesome workout that I happen to love. It allows you to spend time in nature and discover your surroundings. Also, because of irregular terrain, you'll work your core muscles more than you would on a treadmill.

Running: Getting off the treadmill and running outside might help you burn even more calories. Try performing intervals by running or jogging in quarter-mile bursts. You can also work different muscles in your legs by doing intervals in which you run backward.

Swimming: Cool off, tone muscles, and get your cardio in. If you're just beginning to exercise, the pool is a great place to get started. Water provides more resistance than air, so it can make your muscles expend more energy than they would on land. Use a kickboard if you have one: Hold on to the board and use your legs to power you across the pool. Run or walk across the pool, tread water, or hold on to the side of the pool and just do kick drills for as long as you can.

Biking: Why not ride your bike to work instead of driving? You can commute and burn calories (not to mention save gas money)! Biking is an excellent means of exploring and a good calorie burner. It can be a great option if you're dealing with an injury, because it's low impact, causing less strain. But remember, a road bike is a totally different animal from a stationary or recumbent bike, so take it nice and slow at first until you get used to being on the open road.

Don't forget your everyday sports either — basketball, soccer, and the like are fun activities that allow you to get together with friends, get a cardio workout in, and enjoy the great outdoors

GREAT ARTICLE I FOUND ON 10 STEPS TO MANAGE YOUR WEIGHT!!!

2011-06-27T10:12:00.000-07:00

Practice these simple, everyday food and fitness smarts to keep your hard-fought new weight.
You've just lost weight and you don't want to see that number go back up on your scale. With these 10 tricks from dietitians and successful dieters, you'll be able to maintain your weight with ease.

Build more lean muscle. Maintain, or even increase, your metabolism by continuing to build lean muscle. "Muscle has a higher metabolism than fat does," explains Emily Banes, RD, clinical dietitian at Houston Northwest Medical Center. If you don't yet train with weights, add this type of exercise to your overall program now. If you do, increase the amount of weight you're working with to keep yourself challenged.

Fight off hunger with more filling foods. A three-year University of Pittsburgh study of 284 women between the ages of 25 and 45 found that those who avoided weight gain the best were the ones whose meals kept them feeling full. "Keeping that feeling of fullness can be done with foods high in fiber — think fruits and vegetables, whole grains, and lean protein," says Jenna Anding, PhD, RD, of the department of nutrition and food science at Texas A&M University in College Station, Texas.

Avoid temptation. The University of Pittsburgh study also found that women who best controlled their weight were good at resisting the temptation to binge on forbidden treats. This doesn't mean never indulging in a gooey dessert again, but rather picking — and limiting — your moments. There are many ways to avoid daily temptations, including planning ahead when eating out and banning your worst weaknesses from the house.

Count calories. Another hallmark of successful weight maintenance, according to the University of Pittsburgh study, is regularly counting calories. Use your calculator to keep a running total throughout the day if that helps you keeps track of calorie consumption. Maintaining weight loss is hard; it's okay to be as careful as you were during the weight- loss phase of your diet.

Plan your meals in advance. A maintenance diet has a lot of the same components as a weight-loss diet. Having a meal-by-meal plan that you can stick to, although it has more calories than your diet plan did, can act as a guide to keep you on track.

Consider adding minutes to your exercise plan. Experts recommend at least 30 minutes of physical activity five days a week, but emphasize that the more you exercise, the better able you are to maintain a weight loss. You should aim for 60 to 90 minutes of physical activity every day.

Measure your portions. According to a Center for Disease Control (CDC) study of more than 4,000 U.S. adults, the biggest factors in success were measuring portions and fats, the most caloric foods, in particular. This doesn't mean you have to carry a food scale everywhere you go, but using it as often as possible at home will teach you how to eyeball portion sizes at restaurants and immediately know how much to eat, and how much to take home in a doggie bag.

Weigh yourself daily. The same CDC study reported that people who weigh themselves once a day are twice as successful at keeping off lost weight as those who don't step on the scale as often. Daily weigh-ins, which can be discouraging when you're on a diet, can be a boon during maintenance; they let you see, and stop, any slow creep upward as soon as it happens.

Include dairy in your diet. According to a study of 338 adults, those who ate three or more servings of low-fat dairy daily were more likely to keep off the weight than those who ate one serving or less. For women in particular, this has the additional benefit of improving bone health.

Let your plate be your guide. When you can't count calories or measure portions accurately, Banes recommends using the "plate method" as a way to control the amount you're eating. A great tip for dieters, it works just as well for people on a maintenance plan. Simply put, when you serve yourself using this method, at least half your plate should be vegetables and the remaining space should be divided evenly between lean protein and whole grains. If you go back for seconds, limit yourself to vegetables, fruit or low-fat dairy.

Now that you know the secrets to long-term weight-loss success, get started with your weight management program today!

Healthy Recipe For Raspberry, Avocado, and Mango Salad

2011-06-01T09:36:00.000-07:00

Here is an outstanding recipe for Raspberry, Avocado, and Mango Salad that I'm sure you will all enjoy with summer approaching.

Ingredients

1 1/2 cups organic raspberries, divided
1/4 cup extra virgin olive oil
1/4 cup red wine vinegar
1 clove fresh garlic, coarsely chopped
1/4 teaspoon Kosher salt
1/8 teaspoon black ground pepper
8 cups organic mixed salad greens
1 ripe organic mango, diced
1 small ripe avocado, diced
1/2 cup thinly sliced red onion
1/4 cup hazelnuts, toasted and chopped, or sliced almonds (optional)

Preparation

Puree 1/2 cup raspberries, oil, vinegar, garlic, salt and pepper in a blender until combined.

Combine greens, mango, avocado and onion in a large bowl. Pour the dressing on top and gently toss to coat. Divide the salad among 5 salad plates. Top each with the remaining raspberries and sprinkle with nuts, if using.

Prep Time: 15 mins
Total Time: 15 mins

Nutrition Facts
Number of Servings: 5

Amount Per Serving
Calories: 215
Total Fat: 16 g
Saturated Fat: 2 g
Cholesterol: 0 mg
Sodium: 122 mg
Total Carbohydrate: 18 g
Dietary Fiber: 7 g
Protein: 3 g

It Has Now Been 5 Years Since I Began My Weight Loss Journey

2011-05-26T06:00:00.000-07:00

Great Tasting And Healthy Recipe For Barbecue Chicken Wraps

2011-05-18T21:42:00.001-07:00

Tonight we had a great and very healthy dinner with a new recipe for Barbecue Chicken Wraps that I would like to share with everyone. It's low calorie, low carbohydrate, low fat, and high in protein and was very filling!!

Here are the Ingredients and Instructions.

* 4 large high fiber tortillas ( I used Large La Tortilla Factory Whole Wheat Low Carb Tortillas)
* 8 oz. shredded, skinless rotisserie chicken breast
* 1/2 cup prepared barbecue sauce
* 1 cup canned black beans, drained and rinsed
* 1/2 cup corn (Thawed if frozen, drained if canned)
* 1/2 cup shredded carrots
* 1 cup shredded cabbage
* 1/2 cup red onion, diced
* 1/4 cup fresh cilantro, chopped
* 1/2 cup reduced fat sour cream
* juice from 1 lime, freshly squeezed

Instructions

*1. Place a large nonstick skillet over medium-high heat. Add all ingredients except tortillas, carrots, cilantro and cabbage; stir to combine. Cook until hot, 4 to 5 minutes.
*2. In a separate bowl, combine cabbage, carrots, and cilantro.
*3. Assemble the wraps by equally dividing the cabbage mixture between the 4 tortillas, and place in the center of each tortilla. Top with 1/4th of the chicken mixture; roll as you would a burrito.
*4. Slice in half diagonally and serve warm.

Preparation time: 15 minutes

Cooking time 5 minutes

Number of servings 4

For those of you on weight watchers each wrap is 7 points!!

You Gotta Try This Awesome Tasting And Very Healthy Chicken Taco Chili

2011-04-14T06:00:00.000-07:00

Hello everyone I hope your all having a great and very healthy week taking care of your body because it's the only one you have!!! I came across an excellent recipe for Chicken Taco Chili that not only tastes great but is very healthy and filling as well. I've had it at home over a cup of rice and also at work by itself so I thought I would share this great recipe with everyone... I'm sure you will enjoy it as much as I do ;)

Ingredients:

1 onion,chopped

1 16 oz can black beans

1 16 oz can kidney beans

1 8 oz can tomato sauce

10 oz package frozen corn kernels

2 14.5 oz cans diced tomatoes w/chilies

1 packet taco seasoning

1 tbsp cumin

1 tbsp chili powder

24 oz (3-4) boneless skinless chicken breasts

chili peppers, chopped (optional)

1/4 cup chopped fresh cilantro

Combine beans, onion, chili peppers, corn, tomato sauce, cumin, chili powder, and taco seasoning in a slow cooker. Place chicken on top and cover. Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Top with cilantro. Also try it with low fat cheese and sour cream which would be extra weight watcher points for those of you on weight watchers.

Makes 10 servings
Serving size 1 1/4 cups
5 weight watcher points plus
Calories: 203.7 per serving, Fat: 1.4 g, Carb: 33.3 g, Fiber 10 g, Protein: 16.9 g

ENJOY :)

Boot Camp Training Class I'm Taking On Saturday Mornings!!!

2011-04-11T06:00:00.000-07:00

So I thought I was in pretty good shape and then decided to try out a great bootcamp class that they have at 24 hour fitness where I workout. They have 2 trainers that run the class one of which is my personal trainer who suggested that I take the class. I have gone to 4 classes so far which lasts for 1 hour and after that my body is completely exhausted.

The class begins with everyone getting in teams of 5 and we warm up by running the length of the basketball court where the class takes place. We each run at 50% to the end of the court and back until everyone is done on all teams. We then to proceed to run at 60%,70%,80%,90%, and finally at 100%. After this we do relay races which really gets our hearts pumping. Several of them that we do which change from week to week are run to mid court do 10 pushups then run to the end of the court and do 10 jumping jacks then sprint back to tag the next person on our team until everyone is done. Another race we do is shuffle facing the left to the end of the court then return to tag our next team member. We usually do this one more time but facing the right. Another one we do is the bear crawl where we are on our hands and feet to one end of the court then run backwards. Other ones we also do is hopping on both feet from one end of the court to the other, hopping on one leg then the other to the end of the court then back, and a reverse bear crawl which is very tough from one end of the court to the end. This is our warm up which usually takes about 15 minutes and definitely gets us warmed up.

After this we break up into groups of 2 or 3 people depending on how many people are in the class for the day and do 2 rounds of circuit training with about 10 different stations. We do get a break in between circuits to somewhat catch our breath and get some water or gatoraid which is what I bring to the class along with my workout towel. Each group begins at a workout station and then we move clockwise to the next station when the trainers blow the whistle which is about every 2 minutes. The second circuit is usually only about a minute at each station due to the fact that we are all physically wearing out.

A few of the workout stations include the following exercises which change from week to week and also the 2nd circuit is often changed up a bit than the first circuit. Here are a few examples: 45 lb. plates in each hand squats, jump rope, burpees, squat jumps with dumbells, upside down wall pushups, plank to pushup position, jumping jacks, bike riding standing up both forward and backwards, walking with 45 lb. plates in each hand from one end of the court to the end, sitting dumbell twists with feet barely off ground, dumbell shoulder presses while squatting against wall, lunges with dumbell presses when low, pushups, both legs jump ups to stool, jogging around exterior of court, plus many other exercises that workout the entire body.

After we finish both circuits we then get a water break and by this time we are pretty much wore out. We then are told to grab an exercise mat and find a spot on the court to do abdominal exercises that the trainers tell us to do and when we can rest. Some examples of the abdominal exercises we do are: flutter kicks, side planks, side planks with one leg up, planks with arms wide and feet together, bicycle crunches, and a few others.

This is what I do on saturday mornings from 11 am til noon which pushes me to the limit
So a tip I would give out is that if you have the opportunity try taking an exercise group class either at your local gym or wherever you can. It's also a great way to meet other people that have similar exercising interests.

Have a Very Healthy Upcoming Week And Weekend :o)

Check Out My Brand New 3 Day Full Body Workout !!!

2011-03-26T10:05:00.000-07:00

Hello everyone I hope you have all had a great week and have a very healthy weekend. This morning I thought that I would post my brand new 3 day full body workout before I go to my bootcamp class at 24 hour fitness which I've been doing for about 2 weeks now. I had been doing the same workout for several years and this has been a great change up with much more challenging exercises.

MONDAY

Bike 1 Mile (2:30 Or Less)
Cable Rows - 105,120,135 - 8 Reps Each
Bar Pull Ups - 3 Sets, 10 Reps Each
Free Motion Pull Down - 130,150,170 - 6 Reps Each
Free Motion Twist 50,60,70 - 10 Reps Each
Pushups - Legs Together, Touching Nose - 3 Sets, 8 Reps Each
Cybex Tricep Machine - 70,80,90 - 8 Reps Each
Seated Hammer Machine Press - 70,80,90 - 6 Reps Each
Hip Abductor - 110,170,170 - 10 Reps Each
Mountain Climbers - 3 Sets - 20 Reps Each
Leg Extensions 140,170,170 - 6 Reps Each
Plank - 30 Sec. - 3 Reps (Arms Wide)
Ab Rockers - 3 Sets - 10 Reps Each
Bike 1 Mile (2:30 Or Less)

WEDNESDAY

Elliptical 100 Cal. - 8 Min. Or Less (Quick Start) Switch Directions Every 25 Cal.
Palm Up Pull Downs - 165,180,195 - 6 Reps Each
Barbell Curls - 60,70,80 - 6 Reps Each
Free Motion Squat Rows - 100,120,140 - 8 Reps Each
Incline Barbell Press - 95,115,115 - 7 Reps Each
Seated Dumbbell Shoulder Press - 20 Lbs. - 3 Sets, 10 Reps each
Rope Extension Triceps - 40,50,50 - 6 Reps each
Kettle bell Swing (44 Lb.) 3 Sets - 20 Reps Each
Leg Curl - 140,170,170 - 6 Reps Each
Squat Press Elbows Inside - 3 Sets- 10 Reps Each
Hanging Knee Raises - 3 Sets - 10 Reps Each
Side Plank Lifting Hips - 30 Sec. Each Side - 3 Sets
Exercise Ball Crunch - 3 Sets - 15 Reps Each
Elliptical 100 Cal. - 8 Min. Or Less (Quick Start) Switch Directions Every 25 Cal.

FRIDAY

Treadmill (Interval Mode) 20 Min. - @ 4.0
Free Motion Curl - 40,50,60 - 8 Reps Each
Bar Pull Ups - 3 Sets - 10 Reps Each
Machine Assisted Pull Ups - 110,100,90 - 6 Reps Each
Machine Assisted Dips - 90,80,70 - 6 Reps Each
Triangle/Tricep Push Ups - 3 Sets - 8 Reps Each
Hands Inside Push Ups - 3 Sets - 8 Reps Each
Step Ups 30 Lb. Dumbbells Each Hand - 3 Sets - 10 Reps
Single Leg Squat On Bench (Leaning Forward) - 3 Sets - 6 Reps Each Leg
Cybex Leg Press - 250,290,330 - 15 Reps Each
Ball Tucks - 3 Sets - 10 Reps Each
Crunches(Finger Tips Touching Back Of Shoes) - 3 Sets - 25 Reps Each
Flutter Kicks - 3 Sets - 10 Reps Each
Plank Feet On Bench To Push Up Position - 3 Sets - 5 Reps Each Arm Per Set
Treadmill (Interval Mode) 20 Min. - @ 4.0

Here is my new 3 day a week full body workout routine which I have been doing for several weeks now. Also on my days off from lifting weights I make sure to do atleast 60 minutes of cardio. So a tip that I would give is that if your getting bored with your workout or exercise then change things up to make it fresh and more challenging. Have a great and very healthy weekend!!!!

Here Is My Full Body Workout That I Started After I Dropped Over 200 Lbs.

2011-03-23T08:49:00.000-07:00

Hello everyone I hope you have all been doing great lately on your weight loss journey or maintaining your weight loss which I've been doing for several years now. I thought I would post my old full body workout that I did for about 2 years and was a great way to tone up after losing over 200 pounds. I do 3 sets for most of my exercises which has been working good for me. On Tuesday,Thursday, Saturday, and Sunday I try to get in atleast an hour of cardio so that I'm doing some form of exercise daily. I hope by posting this that it can give you an idea of what helped me out right after my weight loss in maintaining while toning up at the same time.

OLD WORKOUT

MONDAY

Free Motion Squat Pull Down - 110.130,150 - 6 Reps
Wide Leg Push Ups - 3 sets of 8 push ups
Squats With Dumbells - 30 Lbs in Each Hand - 3 Sets - 12 Reps
Machine Assisted Pull ups - 120,110,100 - 6 Reps
Machine Assisted Dips - 120,110,100- 6 Reps
Barbell Curls - 40,45,50 - 10 Reps
Leg Curls - 110,125,140 - 6 Reps
Rope Extension - 30,40,40 - 6 Reps
Plank - 30 Seconds 1 Set
Crunches - 20 reps - 3 Sets
Exercise Ball Crunch - 10 Reps - 3 Sets
Leg/Arm Combo - 30 Seconds Each Side - 3 Sets
Push Up Arm Tucks - 30 Reps - 3 Sets
Single Leg Squats - 6 Reps each leg - 3 Sets
Elliptical Machine - 90 Seconds Each Direction - At 200 + R.P.M.

WEDNESDAY

Close Grip Palm Up Pull Downs - 135,150,165 - 6 Reps
Close Grip Overhand Grip Pull Downs - 135,150,165 - 6 Reps
Fly Machine - 140,150,160 - 10 reps
Reverse Fly Machine - 80,90,100 - 10 Reps
Incline Machine Press - 50,60,70 - 6 Reps
Squats With Dumbells - 30 Lbs In Each Hand - 3 Sets - 12 Reps
Step Ups Small Stool - 30 Lbs In Each Hand - 3 Sets - 10 Reps
Rope Extension - 30,40,40 - 6 Reps
Elliptical Machine - 90 Seconds Each Direction - At 200 + R.P.M.
Single Leg Squats - 6 Reps each leg - 3 Sets
Barbell Curls - 40,45,50 - 10 Reps Plank 30 Seconds 1 Set
Crunches - 20 Reps - 3 Sets
Exercise Ball Crunch - 10 Reps - 3 Sets
Leg/Arm Combo - 30 Seconds Each Side - 3 Sets
Push Up Arm Tucks - 30 Reps - 3 Sets

FRIDAY

Free Motion Squat Pull Down - 110.130,150 - 6 Reps
Step Ups Small Stool - 30 Lbs In Each Hand - 3 Sets - 10 Reps
Wide Leg Push Ups - 3 sets of 8 push upsClose Grip Palm Up Pull Downs - 135,150,165 - 6 Reps
Rope Extension - 30,40,40 - 6 Reps
Leg Press - 270,270,360 - 10 Reps Each
Machine Shoulder Press - 50,65,80 - 6 Reps
Barbell Curls - 40,45,50 - 10 Reps
Elliptical Machine - 90 Seconds Each Direction - At 200 + R.P.M
Plank 30 Seconds - 1 set
Crunches - 20 Reps - 3 Sets
Exercise Ball Crunch - 10 Reps - 3 Sets
Leg/Arm Combo - 30 Seconds Each Side - 3 Sets
Push Up Arm Tucks - 30 Reps - 3 Sets
Single Leg Squats - 6 Reps each leg - 3 Sets

In my next blog I will write down my brand new 3 day full body workout that I've been doing for about 2 weeks now. Have a very healthy rest of the week and weekend!!!

I'm Finally Getting Started On A New Weight Lifting Routine!!

2011-03-12T10:25:00.000-08:00

Hello everyone I hope you have all been doing great and eating healthy along with daily exercise..
For the past 2 years I have been doing the same full body weight lifting routine at the gym which I go to 3 days a week. This has become a bit boring and so I have finally started to see a personal trainer to get a new and more advanced full body weight lifting routine which I will be doing 3 days a week. The reason I do full body workouts is in case I can't make a workout then I can just continue on my next day that I can workout without worrying about what body part I need to work out. My trainer fully agrees with me so It's going great. I have learned about 20 new exercises so far not counting today and when I'm done I'll have a brand new 3 day a week full body workout that will be fresh, more advanced, and keep me excited about going to the gym with my new full body workout routine :o) I'm also learning new cardio workouts that I can do on my days off from weight lifting which is great as well.

So the tip I would give everyone that may be getting bored with the same exercises day in and day out is to completely change your workouts from what you now do so that you look forward to exercising which is exactly what is happening to me right now. You can still workout the same muscles as you do now but with different or more advanced exercises which will help keep you excited about working out.

You don't have to see a personal trainer for this but it has been a big help for me!
When I have my complete 3 day workout complete I will post it up along with my old workout so you can see the differences in my workouts and how the same muscles are being worked out just with different and more advanced exercises.

Have a great, very healthy weekend and upcoming week ahead!!!

CRAVING MEXICAN FOOD? TRY THESE HEALTHY STEAK TACOS!!

2011-02-23T09:24:00.000-08:00

Craving Mexican food? There's no need to go out for a heavy, calorie-loaded Mexican dinner. Forget the extra fat and calories, and instead create this delicious steak taco meal for your family. It combines savory and sweet flavors and can be prepared in less than 25 minutes!

Chipotle Flank Steak Tacos With Pineapple Salsa

Ingredients

12 soft whole-wheat or whole-grain tortillas

1 teaspoon extra-virgin olive oil

1 teaspoon chipotle chili powder plus 1 pinch, divided

1 teaspoon Kosher salt, divided

1 pound organic flank steak beef, trimmed of fat

1 organic pineapple, peeled, cored, and cut into 1/2-inch-thick rings

1 organic red bell pepper, finely diced

1/2 cup minced red onion

1/4 cup chopped fresh organic cilantro

2 tablespoons red wine vinegar

Preparation

Preheat grill to high. Stack tortillas and wrap in heavy-duty foil. Combine oil, 1 teaspoon chipotle powder, and 1/2 teaspoon salt in a small dish. Rub mixture into both sides of steak. Place the tortilla stack on the coolest part of the grill or upper warming rack, if possible, and heat, flipping once, until warmed through and very pliable.

Meanwhile, grill the steak for 4 to 6 minutes per side for medium, or until desired doneness. Grill pineapple rings until moderately charred, 1 to 2 minutes per side. Remove the tortillas, steak, and pineapple from the grill. Let the steak rest for at least 5 minutes before slicing very thinly crosswise into strips.

Meanwhile, dice the pineapple and transfer to a medium bowl. Add bell pepper, onion, cilantro, vinegar, the remaining pinch of chipotle powder, and the remaining 1/2 teaspoon salt; toss to combine. Serve the sliced steak in the warm tortillas with the pineapple salsa.

Makes 6 servings.

Hope Everyone Is Having A Healthy Week :)

How Eating 5 Times A Day Has Helped Me On My Weight Loss Journey

2011-02-05T12:31:00.000-08:00

Hello everyone I hope you are all doing great and are ready to enjoy the super bowl tomorrow evening between the Pittsburgh Steelers and Green Bay Packers.

What has helped me out tremendously throughout my weight loss journey is to not be too hungry or too full and I have done this by eating 5 small meals throughout the day and evening. I try to eat every 3 hours so that I don't get too hungry and by doing this I make wiser food choices. Here is an example of what I eat and the times on a daily basis.

I wake up usually around 5:30 am and have my first meal by 7 am. I enjoy eating a good portion of regular oatmeal which satisfies me until my next meal which is about 3 hours later. Around 10 am I usually have a piece of fruit (orange,apple, banana, grapes) and vegetable (baby carrots are a favorite of mine) which keeps me going and satisfied until my next meal. I try to have my lunch which is my 3rd meal of the day by 1 pm and more than half way through my shift at work which is great. A typical lunch for me which is probably my biggest meal of the day since I'm the most physically active around this time of the day would be a turkey sandwich on whole wheat bread with mustard. Along with the sandwich I have an apple, grapes, fat free pudding cup, applesauce, fat free yogurt, string cheese, and a 32 ounce Gatoraid G2. About 4 pm I like to have my fourth meal of the day a fiber one bar and a protein shake depending on if I'm going to the gym to workout after work which I usually do on monday, wednesday, and friday. This satisfies me until dinner even on the days that I go to the gym. Between 6 pm and 7 pm I usually have my 5th meal of the day which is pretty much different every day so an example would be turkey tacos. I use corn tortillas, with ground turkey, shredded lettuce, chopped up tomatoes, onions, salsa, fat free refried beans, and spanish rice. I usually have a couple tacos but stop when I feel satisfied and not stuffed. Before bed usually around 9 pm if I'm in the mood for a little treat I have recently been having a chocolate or french vanilla weight watcher smoothie that I make in my small blender which is perfect for one serving.

This is an example of what I eat and how often I eat on a daily basis which has helped me on my weight loss journey where I have dropped well over 200 pounds and maintained for over 2 years now :)

Have a great weekend, week ahead, and enjoy the super bowl!!!

6 Ways to Reduce Stress and Protect Your Heart

2011-01-28T06:00:00.000-08:00

Hello everyone I hope you are all having a very healthy week so far!!

I found an excellent article from everyday health that I thought would
be great to share!!

REDUCE THE HARMFUL EFFECTS OF STRESS ON YOUR HEART AND MIND

People with heart health concerns should be especially careful about managing the different sources of stress in their lives. The body's natural response to stress can increase your heart rate, raise your blood pressure, and release stress hormones, according to experts at the Journal of American Medicine Association. Stress also forces the heart muscle to work harder.

The American Heart Association (AHA) suggests that acute and chronic stress may also affect other risk factors and behaviors, such as high cholesterol levels, a person's inclination toward smoking, the urge to overeat, and lack of interest in physical activity. Robert Ostfeld, MD, M.Sc., an associate professor of clinical medicine at Montefiore Medical Center in New York City, adds that stress can put a strain on blood vessels and predispose a person to heart disease. "It's not healthy for you heart," says Dr. Ostfeld, "but there are a variety of techniques that can help you reduce the stress in your life."

1. Build a Support System

Start by talking to your spouse, family, and close friends about your health and your aspirations to manage the stress in your life. They may be able to help you take on, reduce, or alleviate certain stressors. You may also consider joining a support group for people with similar heart-related health conditions or starting individual counseling to help you learn more effective ways for tackling stressful situations.

2. Recognize Your Stress Triggers

Learn to identify the things in your life that trigger stress — the workload at your job, frustrating relationships with family members or friends, driving in traffic, fear revolving around your health condition — and try to figure out ways to either avoid those triggers, or cope better with them through improved communication, deep breathing exercises, anger management, or even talk therapy.

3. Schedule in 'Time-Outs'

Ostfeld suggests making a concerted effort to take time out of your day to relax. It can be as easy as taking 20 minutes to simply sit and think, to take a bath, or engage in an activity that sooths you, like reading, doing a crossword puzzle, or practicing some yoga.

4. Find Fun Stress-Relieving Activities

Jogging, cycling, swimming, and walking a dog are examples of physical activities that are not only good for your overall health, but are also smart ways to reduce stress, according to Ostfeld. Choose an activity (or several) that you enjoy and do them regularly to keep your stress levels under control, but be sure to check with your physician before starting any exercise regimen.

5. Soothe Your Soul With Music

Music can go a long way in improving your mood on your commute to work, at the office, while working out, or even while grocery shopping. When you're starting to feel the effects of stress, turn to your favorite songs, playlists, or station on the radio. "Listening to calming music," Ostfeld adds, "may also lower blood pressure."

6. Learn How to Say "No"

One of the best ways to manage the stress in your life is to avoid taking on more responsibilities or social obligations. Set boundaries with family members or friends, be assertive when it comes to your workload and hours, and plan your schedule so you have the time you need to get things done. "Structure your life in a way that helps you manage stress," suggests Ostfeld. "And don't sweat the small stuff."

Hope this article helps everyone out
Have a great and very healthy rest of the week and weekend :)

Changing Up Your Exercise Routine Often

2011-01-20T22:37:00.000-08:00

Hello everyone I hope you all have all had a great start to 2011 so far.
I thought It would be a great time to write a little bit about changing up our exercise routine so we don't get bored and fall off the wagon which we all know can happen from time to time.

What I have been doing lately which has kept my daily exercising fresh is to have several different activities instead of doing the same thing day in and day out.

I belong to 24 hour fitness that is close to my place and also have access to a gym at my work which makes it very convenient to get my exercise in. I try to get in 1 hour or more of exercise on a daily basis. I go on long walks in my neighborhood, hit golf balls on the driving range, play basketball, walk on the treadmill at the gym, use the elliptical machine at the gym, life weights 3 days a week at the gym, take various exercise classes offered at the gym that are all about 60 minutes long, go to the beach especially in the summer for walks on the boardwalk, and I get paid to ride a bike at work 4 out of my 5 days a week which keeps me in pretty good shape.

By doing this it keeps me interested in working out on a daily basis and it doesn't get boring since I mix it up quite a bit. I'm also working on getting a new 3 day weight lifting routine set up since I've been doing the same one for over 1 year now.

So a big tip I would recommend is to have several different exercise activities that you enjoy which will keep you away from being bored of doing the same exercises day in and day out!!!

Check Out This Easy To Make Enchilada Casserole

2010-12-20T06:00:00.000-08:00

Easy Enchilada Casserole

1 pound ground turkey breast

1 medium onion, chopped

2 cups each: tomato sauce and enchilada sauc

1 can (15 oz.) pinto beans and juice

12 corn tortillas

3 cups grated fat-free cheddar cheese (10 oz.)

1/4 cup sliced black olives

In a large, heavy skillet sprayed with nonstick spray, brown ground turkey and chopped onion over medium-high heat, stirring constantly. Add tomato sauce, enchilada sauce and beans with juice. Heat until simmering. Put a layer of meat sauce in a large casserole sprayed with nonstick spray. Add a single layer of 3 tortillas. Add another layer of meat sauce. Cover with 1/4 of the cheese and olives. Repeat three more layers of 3 tortillas, meat sauce, cheese and olives. Bake in a preheated 325º oven for 50 to 60 minutes, or until hot.

Check Serves 10.

Try Making This Low Calorie Meatball Sandwich !!!!

2010-12-13T06:00:00.000-08:00

Low Calorie Meatball Sandwich Recipe

Ingredients:
- 1 pound lean ground turkey
- 1/2 cup seasoned bread crumbs, Italian-flavor
- 1/4 cup grated Parmesan cheese
- 1/2 cup liquid egg substitute
- 2 cloves of garlic, finely minced
- 1 tbsp dried oregano
- 1/2 tbsp dried basil
- 1 tbsp fresh chopped parsley
- 1 tbsp granulated onion powder
- 1/2 tbsp sea salt
- 2 tsp black pepper
- 24 oz canned diced tomatoes
- 1 Point rolls, like Sara Lee Delightful Hot Dog Buns or Orowheat Sandwich Rounds
- 8 slices of light Sargento Reduced Fat Provolone Cheese
OPTIONAL: garnish with fresh shredded basil

Directions:
Preheat oven to 350°F. Place oven racks in top 1/3 of oven. Line two baking sheets with parchment paper or foil that’s been coated with non-fat cooking spray.
In a large bowl, combine turkey, bread crumbs, parmesan cheese, egg, oregano, parsley, basil, garlic and salt & pepper. Scoop out turkey mixture and gently shape a small meatball (about the size of a tablespoon) and place on a prepared baking sheet; repeat with remaining ingredients to make 32 meatballs. Bake about 10 to 15 minutes. Make sure to shake the pans every 5 min to promote even browning of the meatballs.
Meanwhile, in a small sauce pan, heat up can of diced tomatoes. Feel free to mix in additional garlic, parsley, oregano, basil, salt and peeper for extra flavor. It won’t affect the points value.
When meatballs are done, remove from baking sheets. Place rolls on same baking sheets; top each piece with 4 meatballs. Spoon about 3 tablespoons sauce over meatballs in each sandwich; top each with 1 slice of light provolone cheese. Bake until cheese is melted and sandwiches are heated through, about 5 to 7 minutes.

Entire Recipe makes 8 servings

Serving size is 1 meatball sandwich

A Great Recipe For Baked Ziti Pasta For All To Enjoy

2010-12-10T06:00:00.000-08:00

Baked Ziti Pasta Recipe

Ingredients:
- 12 oz Ronzoni Smart Taste Pasta (I used the penne noodles)
- 1 28 oz can crushed tomatoes
- 1/2 cup chopped mushrooms
- 1 cup reduced fat mozzarella cheese, shredded
- 2 tsp olive oil
- 4 medium garlic cloves, minced
- 1/4 cup yellow onions, finely chopped
- 1/2 lb extra lean ground beef (96/4)
- 1 tsp oregano
- 1 tsp fresh basil, finely chopped
- 1 tsp thyme
- 1 tsp rosemary
- salt and pepper to taste

Directions:
Preheat oven to 350°F. Cook pasta according to package directions; drain and set aside.
Meanwhile, heat oil in a medium saucepan over medium heat; add onions and garlic and sauté 2 minutes. Add beef and cook until browned, breaking up meat with a spoon as it cooks, about 3 to 5 minutes; drain off any fat and set pan back over medium heat.
Add the oregano, basil, thyme, rosemary, salt and pepper. Cook about 2 minutes. Add tomatoes and mushrooms and bring mixture to a boil; reduce heat and simmer for 5 minutes.
Spoon a small amount of beef-tomato mixture into bottom of a 4-quart casserole dish (just enough to cover surface); top with half of cooked pasta. Next, layer with half of remaining beef-tomato sauce and half of mozzarella cheese. Layer with remaining pasta and then top with remaining beef-tomato sauce; sprinkle with remaining mozzarella cheese. Bake until cheese is golden and bubbly, about 30 minutes. Cut into 6 pieces.
Entire recipe makes 6 servings
Serving size is 1 piece

A Great tasting And Very Healthy Recipe For CHICKEN NOODLE SOUP

2010-12-07T06:00:00.000-08:00

CHICKEN NOODLE SOUP

Ingredients:
1 chicken whole, no skin, cut up
2 medium Carrots — peeled and chopped
1/2 cup onion — peeled and chopped
2 Stalks celery — coarsely chopped
2 1/2 teaspoon Salt
2 teaspoon parsley
3/4 teaspoon marjoram
1/2 teaspoon basil
1/4 teaspoon Poultry seasoning
1/4 teaspoon Pepper
1 Bay leaf
2 qt Water
2 1/2 cups egg noodles

Directions:
Place the first 4 ingredients in a 3 1/2-quart slow cooker in the order listed. Combine salt and the next 6 ingredients; sprinkle over vegetables. Add 6 cups water; cover and cook on low setting for 8 to 10 hours. Remove chicken and bay leaf; add remaining 2 cups water. Stir in noodles and cook, covered, on high setting for 20 minutes. Meanwhile remove bones from chicken and cut chicken into bite-size pieces. Add to slow cooker, stir to mix. Cook for 15 minutes on high setting, covered or until noodles are tender. Makes 3 1/4 quarts.

Entire Recipe makes 13 servings
Each serving = 1 cup

Check Out This Great Recipe For CHICKEN BURRITO SOUP

2010-12-04T09:39:00.000-08:00

Chicken Burrito Soup

2 cups fat-free chicken broth (one 16 ounce can)
1 cup water
2 teaspoons taco seasoning
1/4 teaspoon dried minced garlic
1 teaspoon dried parsley flakes
1 cup frozen whole kernel corn
1/4 cup chopped red bell pepper
1/4 cup chopped green bell pepper
1/2 cup chopped onion
1 cup diced cooked chicken breast (5 ounces)
6 ounces red kidney beans, rinsed and drained (8 ounce can)
1 cup stewed tomatoes, coarsely chopped and undrained
1 1/2 ounces uncooked noodles (1 cup cooked)

In a large saucepan, combine chicken broth, water, taco seasoning, garlic, and parsley flakes. Add corn, red and green peppers, onion, chicken, kidney beans, and undrained tomatoes. Mix well to combine. Bring mixture to a boil. Stir in uncooked noodles. Lower heat, cover and simmer for about 15 minutes or until vegetables and noodles are tender, stirring occasionally.

Freezes well.

Servings: 4 (1 1/2 cup) servings

TRY THIS GREAT RECIPE FOR "TACO CHILI SOUP" ON A COLD WINTER DAY!!!

2010-11-29T07:07:00.000-08:00

Here is an outstanding recipe for Taco Chili Soup which I like to have for lunch, dinner, or as a snack in between meals!!! For all of you that are Weight Watchers 1 Cup = 3 points.

TACO CHILI SOUP

Brown 1 lb Ground Turkey With 1 Large Onion

Add 1 package Taco Seasoning

1 Package Hidden Valley Buttermilk Dry Ranch Dressing

1 28 Ounce Can Stewed Tomatoes

1 28 Ounce Can Mexican Style Tomatoes (Rotel)

1 28 Ounce Can Pinto Beans (Undrained)

1 28 Ounce Can Hot Chili Beans (Albertsons Brand Undrained)

1 28 Ounce Can Corn (Drained)

HEAT AND SIMMER FOR 1 HOUR

1 CUP = 3 WW POINTS

Eating Healthy During The Upcoming Holidays!!

2010-11-23T06:00:00.000-08:00

Hello everyone I sure hope you are looking forward to the upcoming Holidays and enjoying some time off from work and enjoying time with friends and family, I sure am!! I do know that from Thanksgiving through New Years it can be very difficult to eat healthy and exercise so I thought I'd give you some ideas on what has helped me out for the past 4 plus years.

In the past I have just thought that I will start or continue to eat healthy and exercise at the beginning of the year. This made it ok for me to eat whatever I wanted and not to exercise because it was the holiday season.

Over the past 4 years I have realized that it's not about how much food that I can throw down my neck and how lazy that I can be but it's really about friends and family. I have still been eating with friends and family but just with healthy choices and enjoying the time spent with my friends and family just as much as always. Also I've been keeping up with daily exercise since it's now just part of my healthy lifestyle. When I'm invited to go somewhere and am asked to bring something to eat I have been making or bringing healthy foods that I like. This makes it a bit easier for me to eat healthy since I know that their will atleast be something healthy to eat for sure. Also since my family knows that I eat food that is healthy they have actually been making or bringing healthy dishes because they all know that I eat healthy and have come an incredibly long way on my weight loss journey. After eating instead of laying on the couch I will let everyone know that I'm going for a walk (No I Don't Make A Loud Announcement Annoying Others) and more times than others their will be others go along. This doesn't have to be a super long walk but just a nice relaxing walk through the neighborhood which also helps in the food digestion.

So A few tips that I would give is when invited to a party or family gathering this holiday season bring a healthy dish that you like so their will be atleast something their to eat that you like. Another tip would be to go for a nice walk after eating at a party or gathering and invite others as well. Most importantly have a great and very healthy holiday season spending time with friends and family.

ONLY TRACK ON DAYS THAT YOU WANT TO LOSE WEIGHT!!

2010-11-04T19:42:00.000-07:00

This has been so incredible important in my weight loss journey and maintaining my 230 pound weight loss that I think it would be beneficial for everyone if I wrote about it once again. This may seem like a lot to do in writing down everything that you eat on a daily basis and also to track how much you exercise on a daily basis but the benefits have been life changing for me. For starters I would suggest that you go out and buy a 5 x 7 inch notepad that you can use to track on a daily basis. This is also a great tool to use when you are struggling to look back and see what you have ate and how much exercise you did when you were doing good. At night before going to bed I get my breakfast, lunch and snacks ready for the upcoming day which I bring to work with me. I track down all the food that I have for the upcoming day so I don't have to write it down as I eat during the next day. Then when I get home I write down how much exercise I did during the day and also write down in my tracker what I have for dinner and dessert if I have any in the evening. This makes it easy for me because I have my food journal at home all the time so it will not be misplaced. If I happen to eat something different during the day while I'm not at home I write it down on a piece of scratch paper which I keep available and then when I get home I transfer it onto my food journal. On the weekends since I do not work I just write down the food that I eat during the day and evening and also track any exercise that I do.

ARE YOU EATING BECAUSE YOUR HUNGRY??

2010-10-18T06:00:00.000-07:00

All my life I have ate like most people because of what time of the day it was and not because I was necessarily hungry. For instance in the morning when I woke up I would have breakfast, then in the afternoon I would have some lunch, and in the evening I would have dinner followed by dessert before going to bed. During my weight loss journey and now as i am maintaining my weight loss I listen to my stomach and eat when I'm hungry regardless of what time it is. I still have breakfast, lunch, and dinner followed with dessert but not at a set time. In the morning when I wake up and if I feel hungry then I have breakfast. For lunch instead of eating right at when most people have lunch around noon I listen to my stomach and if I'm hungry then I eat and if not then I wait til I'm hungry. The same thing goes for dinner and snacks during the day, I eat dinner and snacks throughout the day the same way by listening to my stomach and eat when I'm hungry. This has really helped me out on my weight loss journey because I realized that I was eating because of what time of the day it was and not always because i was hungry. I tend to eat less often now and only when I'm hungry so my food consumption has dropped dramatically. I also eat til I'm satisfied and full instead of when all the food is gone off my plate so I very rarely am stuffed and uncomfortable after eating. So my tip for today is to try eating when your hungry and listen to your stomach instead of eating because it's a certain time of the day. Have a very healthy day and upcoming week :o)