Wes and the Fat Guy - Web series

Bad News, Great News

Sun, 14 Nov 2010 14:21:45 +0000

I know it's been a while since I posted a new episode. Things have been crazy for me as of late and the hiatus is a direct result of good and bad news.

Let's start with the bad news first. My house was broken into and someone stole my camera equipment. Of course naturally, this halted production of the show. Right now I am dealing with the insurance company on what to do to get my things back which can be a small pain. But I am just happy that my wife and kids weren't at home when it happened. Life is Life. Material things are never as important as the ones you love.

It's funny because on the camera I had a great episode about the future of the show. And the exciting things coming. It also was going to announce the end of season one.

Wes and I are excited about the future of the blog and the show. We are putting the pieces in place to have more episodes featuring Lift and the training that is done there. Wes will be giving great helpful tips on a regular basis, and overall it will be more WES and the Fat Guy and not just the fatguy. Which I know will make the ladies happy. The unfortunate incident has actually gave us a great spot to begin Season Two.

We also will be launching a daily work out generator. It will allow you to put in your fitness level and workouts will be generated for you on a daily basis to help you reach your fitness goals. There will be videos and a recorded workout chart that will help you stay on track and help you to do the exercises correctly. We are excited to launch "WATFG Fit Plans". For a small fee you can get the same training, that helped me to lose 63 pounds in six months. Stay tuned for the launch date.

Lastly, I am going to blog more. I don't have a camera but that will not stop me from sharing with you. I actually want to start a daily food entry. There is one question people tend to ask me more than any other question and that id, "What are you eating?". So, I will be putting a daily journal up of the food I have eaten for the day and the calorie intake. Hopefully this will show people that I really don't have a strict diet. But also show some of the alternatives you can eat to cut your calorie intake.

Thank you all for the support. I have enjoyed sharing this journey with you and have been inspired by those I have inspired. This road hasn't always been easy but traveling it with you has made it enjoyable . Stay tuned because I am sure you will love what we have coming down the road.

Live Love Love Life.

Wednesday Workout on Thursday

Thu, 04 Nov 2010 12:23:10 +0000

We are gonna start posting an at home workout every Wednesday that you can do with minimal equipment. With that said here is this weeks installment.
This will be a timed workout. Do every exercise in order for 25sec with a 10sec rest between them. Try to work up to 3 rounds.
-Push-ups (shoulders, hips and knees in line, elbows back)
-Step-ups (find a step or stairs and keep head and chest up)
-High Plank (top of your push-up position and hold body straight)
-Hip Bridge (on back, knees bent, push thru heels, extend hips to ceiling squeeze glutes)
-Wall Sits (back against wall hold a squat)
-Hand Taps (top of pushup position, body straight, tap opposite hand back and forth)
Each round will take less than 4 minutes to do. Rest at the end of the circuit and start back at the top.
Get out and be active!

Stick with it!

Thu, 28 Oct 2010 22:22:06 +0000

Life has taken over the Wes and the Fat Guy cast. Marh is super busy doing his 212ths thing and business is really starting to pick up at LIFT Fitness. That is how it goes in the everyday grind that we all find ourselves in. Marh has continued to train but we have adapted his workouts to his schedule. We have cut his workout to 15-25min short intense bouts with little rest. His scale sessions (standing on the scale) aren’t as drastic as when we first started but that is real life sustainable weight loss. He is losing about a lb or so a week. His schedule has changed but he has continued to make it to workouts and even though he isn’t putting hours in the gym he has more energy and is at the very worst maintaining his weight.

Too many people get busy and they first thing they start to do is skip their gym time. Come on it’s an easy thing to give up because most people dread doing it anyway. If you are reading this you have probably done it, just skip the gym and then it becomes even tougher to talk yourself back into going. Then before you know it it’s the first of the year and you have put on 10 or more lbs that you now have to make a resolution to get rid of. You don’t gain weight overnight the same way you aren’t going to lose it overnight.

Some tips for not skipping the gym
-Set workouts like appointments so you don’t schedule anything else during that time frame.
-Take your workout clothes with you to work. (If you go home to get them you know it’s not gonna happen)
-Find a training partner, group class, or trainer that will hold you accountable.
-If you only have 15mins hit it hard for the time you have. (Personally if you workout more than 45mins you’re wasting time)
-Think about how good you feel when it is OVER!
If you do skip it’s not the end of the world have a short fun routine that you can do at home but only allow it once a month or so. (I would make it the worst routine ever so that it was a punishment for skipping but that’s a different story)

Get out and be active!

Give us your "don't skip the training" advice...

New Workouts And Episode Announcement

Sun, 24 Oct 2010 14:29:04 +0000

A couple of weeks ago I took a ketosis challenge. I knew that once I finished with Ketosis that I would probably gain a little weight back because I would be eating normal again. I was right. I gained a few pounds back. I am good with that because I lost some weight and also made $100 in the process.

Now I am back to my normal eating schedule. And I have changed up my workouts. Instead of one hour a day for three days. I now do 30 minutes every day. They are energy packed and a lot of fun. These type of workouts allow me to have more time to program.

I also wanted to take this post to announce that we will be filming an episode with some "Weight-Loss" Blogstars. I am excited about this episode and cannot wait to get some more input from people that are on this journey as well.

Stay tuned!

Greetings

Mon, 18 Oct 2010 01:18:12 +0000

Hey everyone doing my check up to see how you all are doing out there. I have been busy with school and other stuff but i'm proud to say i have lost 3lbs since i last posted. Thank you ya'll are to kind lol. So as you all know i have been doing charity walks with my 1 year old daughter a number of times this year. I hope to hit as many as my wallet will allow and i'm hoping to see some of you out there with me soon.

Ok so im late in posting this and im very sorry but as many of you already know this month is breast cancer month and on Oct 24th (this coming sunday) there will be a 5K walk/run at commonwealth stadium. Registration is at 1pm (suggest getting there early) and it will be $20 per person fee. We all have been effected by this and there is no better way to show your support than to walk with those surviors.

Also coming up on Nov 6th is the Victory 5K run/walk with the money going to our local VA hospitals. The location is at the Leestown Rd location the website for this walk is www.johnsrunwalkshop.com. The money for this goes to the VA patients themselves as the money the VA gets doesn't cover things like lotion or shaving cream, razors that type of personal care stuff. This money goes to buying those things for these men and women. Many of these men and women don't have family close by or some not at all so you will be directly effecting our local Vets. Registration for this event is $20 also or $25 i don't recall off the top of my head.

I hope some of you can make it out to either or both of these events. If you would like to walk with me and my daughter then contact me on facebook or leave a message here. I hope to see you all out there and sorry Lamar to pimp these walks lmao.

Get Your Kicks

Wed, 13 Oct 2010 16:44:58 +0000

This Episode: Marh, Sam Wilson, of Storypixel.com, and Lafe play kick ball at a local park.

Vitamin Info

Mon, 11 Oct 2010 14:41:37 +0000

Vitamin Labels The Recommended Daily Allowance is the basic amount of a nutrient needed daily to meet basic needs of healthy people. Daily Values are the amounts recommended to help prevent against disease (these amounts are often higher than the RDA). DV is what’s presented on food labels. RDA is mainly used by health professionals. Experts say you should look for a multivitamin that provides 100% of the DV for most of the essential vitamins and minerals in one pill. Multivitamin ingredients are measured in terms of the Daily Value (DV). The recommended amount of each vitamin and mineral is established by the U.S. Food and Drug Administration (FDA). Vitamin ingredients is based in part on the Recommended Dietary Allowances (RDA)

Best Multivitamin for Men

One-A-Day Men’s Health Formula.
- Contains no iron. Men receive recommended amounts from diet usually.
- Has 150% of selenium and Vitamin E, both of which may help prevent prostate problems.

Best Multivitamin for Premenopausal Women

Centrum from A to Zinc.
- Women lose iron during menstruation. In this age group 18 milligrams of iron is suggested.
- The Centrum Formula also contains 500 micrograms of folic acid, which is essential for preventing neural tube defects (like spina bifida) in babies.
- The Centrum formula vitamin A is 29% beta-carotene.
- Experts say the higher percentage of beta-carotene, the better since too much Vitamin A in the form of retinol palmitate or acetate can contribute to birth defects
Best Multivitamin for Pregnant and Lactating Women
Century Prenatal formula.
- Increased folic acid and a slightly higher percentage of vitamin A in the safer form of beta-carotene to prevent birth defects are recommended.
- Century has 800 micrograms of folic acid and 4,000 micrograms of vitamin A (50% in the form of beta-carotene)
Best Multivitamin for Men and Women Over 50
One-A-Day Women’s and (OAD) Men’s 50+ Advantage.
- Women need more calcium to fight against osteoporosis. Osteoporosis can be prevented with lifestyle changes and sometimes medication
- Ageing causes a decrease in our ability to absorb B12. Higher amounts are recommended after 50.
- People taking blood thinners should consult physician.
- Increased selenium if you’re a male at risk for prostate cancer.
- Vitamin A in the form of beta-carotene.
Things to Consider
Multivitamins can interfere with prescription medications. Consult physician first.
Steer clear of dollar store or ultra-cheap discount brands. In testing, many did not contain claimed amounts, or didn’t dissolve properly.
Choose a multivitamin that contains 100% DV of most essential vitamins and minerals. Greater than 100%; at best, you’ll just expel the excess through urine.
All women of childbearing age should take 400 micrograms of folic acid (folate) to prevent neural tube birth defects. Women also need to take a calcium supplement to fight against osteoporosis.
Don’t assume that all forms of a multivitamin have the same ingredients. Chewable and liquid multivitamins may not contain same amount of nutrients.
Always buy a children’s formula for children. Children have different nutritional needs than adults.

Basically get a good quality multivitamin and continue to eat well and exercise. For the adults out there still eating flintstone vitamins its time to grow up and get a good multivitamin. Get out and be active!

Ultra Marathon

Mon, 11 Oct 2010 02:24:01 +0000

I have been extremely pumped up lately. I have successfully broken through my mental wall and I am ready to just keep pushing. This feeling I feel is so different. It's like I know I have made it to the other side of my wall and I am ready to burn and burn.

I recently saw this guy on youtube and it really inspired me. I hope that his mission can be applied to your journey as well. Let's keep up the fight.

Live Love Love Life.

Music ... good for the soul good for the

Sat, 09 Oct 2010 00:06:32 +0000

When you are feeling sad what is one thing that always seems to pick you up? A great song comes on the radio, ipod, or on TV and you can't help but crack a smile or move your body. One of the hardest things to do when you are over weight is to find motivation to get up and move every day. Music has been that motivation for me, i hear a song from back in the day or a new song that makes me pick up my feet and move. My 1 year old daughter also loves music she has started to shake, twist and move to the sounds of music.

I find that when I'm doing my house cleaning it goes by a lot faster when music is on. The reason for that is because i'm enjoying doing the work as i dance around to some Kid n Play or Will Smiths Summer Time. Music has not only been great for getting me up off my rear and on my feet but also in my daily life. When my daughter has a bad day and fusses a lot i find listening to music helps to melt the bad day away. It allows me to take my mind to a place of peace n quite even if she is yelling in the next room fighting nap time.

Music also helps out with my photography, as i find listening to music while i shoot allows my mind to see things in a different way. So if life, your diet, your loved ones or anything in general has you run down then turn on the tunes. Find a place to be a lone for a second and crack up one of those old jams that used to make you act like a fool when you heard it and just melt all of lifes stress away. Being at peace is the best thing for a diet and for those around you while you are on a diet lol.

Ketosis Challenge

Thu, 07 Oct 2010 15:23:39 +0000

This past week has bee good for my psyche. I was able to overcome a challenge and make a little money in the process. Check out the video below for the details!