Todays Workout

I alternate between Hanging Leg Holds and Hanging Knee Lifts

Gym

Evening Thoughts

As I was finishing up with my workout and getting my things together in the locker room, I felt a tap on my shoulder as I heard,

"I see you working hard day-in and day-out in here"
"awesome work and keep it up"

I thanked him for the compliment and heading home. Going to the gym is not my life, but it is a huge part of my life and who I am. Every time I walk through the doors, I make an effort to give it my all. As the famous quotes states, "actions speak louder than words." My actions and everything I do are to inspire and motivate those who question their ability to accomplish their own fitness goals. This is where Discipline also comes to play. I will be the first to admit that I do have days where I question if I should or shouldn't go to the gym. Always overcoming that feeling, I seem to have the best workouts on those days. I will continue to keep the gym as a part of my life and work hard to reach my fitness/health goals. I know personally what being overweight does to you physically and mentally and want to show the world that its something that anyone can overcome! Its definitely not easy, but its an obstacle that anyone, no matter what age, can overcome!

Set Goal, makes Dreams and work Hard to conquer them! I AM!!

Christmas Challenge

I am proud to say that all my hard work and dedication thus far has paid off. From last Christmas to this Christmas I have lost a total of 145 pounds. All by a change of eating habit and adding cardio/exercise, the good "old fashion" way. NO TYPE OF SURGERY! I want to challenge any of you who think they can't do this themselves. I'm a normal individual who just got dedicated and determined to make a huge difference in myself. IT CAN BE DONE! It starts with the mind. I have set many more goals and challenges ahead of me and I will crush them all! A lot of people with doubt and question you, tell you No and try to put your spirits down. Take all that and turn it into something positive! Show them you have what it takes to accomplish anything! "at first they'll ask you why you're doing it. Later they will ask you HOW you did it!

Making the impossible, POSSIBLE!

Thoughts of the Day

Motivational Calendars

Order Here

Tips to Stop Late Night Snacking

Whether it’s caused by stress, anxiety or just plain boredom, snacking is one of the largest obstacles on the road to weight loss. So how can you stop snacking and save yourself from nibbling (without feeling completely deprived)? Here are 7 tips to stop mindless snacking:

1. Don’t Skip Meals

Create set meals and snack times for yourself throughout the day and stick to them. This will help you to stick to a nutritious eating schedule, and will also fight the urge to nibble on unhealthy foods by keeping you full on healthier options.

2. Don’t Buy Unhealthy Foods

Create a shopping list and stick to it. Write a list every time you go grocery shopping, no exceptions. This will help you to avoid accidentally strolling down the candy aisle and picking up something you don’t need. Also, be label conscious when shopping. Don’t buy anything that has a fat content which is over 5 percent per serving. Replace your favorite foods that contain a high fat content with healthier alternatives, like low sodium pretzels rather than potato chips, or graham crackers rather than chocolate chip cookies.

3. Drink Water, and Lots of it

Most people confuse thirst with hunger and will start to snack when their bodies are just trying to tell them they’re thirsty. Before you reach for that snack, have a glass of water first. Then give yourself five minutes and see if you are still hungry. Listen to your body, and try and understand what it’s asking for (before making assumptions and heading to the vending machine).

4. Keep Busy

Most people tend to eat when they are bored. Find a task to do around the house, or better yet, take up a new hobby. Activities that keep your hands busy, like knitting, will help to keep your mind off of food so that you aren't eating out of boredom. The busier you are, the less time you’ll have to think about food.

5. Put Down the Remote

Get away from the TV to avoid mindless eating. A bag of chips can be devoured all too quickly when you’re fixated on your favorite show. So get up, get out and get active. Need to relax? Try reading a book or magazine, which will keep your mind active, rather than sitting in front of the TV.

6. Brush Your Teeth

Foods just don’t taste right after brushing your teeth. Avoid late night snacking by brushing your teeth immediately after dinner.

7. Treat Yourself

Depriving yourself of the foods you enjoy the most means you are more likely to binge on them later. Every now and again, enjoy your favorite foods in moderation to avoid destructive behavior in the future.

No matter how diligent you are about your diet, everyone has their moments of weakness. If you notice yourself having difficulty controlling your snacking, keep a food diary, writing down everything you eat and how you feel before and after you’ve eaten it (use Fitday's online journal). This will help you to keep track of when and why you snack. After you review what you’ve eaten for the day, think about which of the 7 steps you can utilize to help you avoid snacking in the future.

www.FitDay.com

Setting Goals

Saturday Routine (Blended Core and Legs)

My Leg Workout Routine

Thanksgiving

Top: Thanksgiving 2012

Bottom: Thanksgiving 2011

For those who doubt that it can't be done! Believe in Yourself and set forth on your Journey! You can do it! With Determination, Dedication and Lots of Discipline your impossible will be made POSSIBLE!!!

Making the impossible, POSSIBLE

A year ago I started on my weight-loss journey…..

Results:

                                        Then           Now

Weight:                          300+ lbs     155 lbs

Shirt:                               2-3 XL       Small

Pants/Waist:                       44               30

I would like to thank my Family, Friends and Co-Workers for all the support and encouragement you guys have shown through my transformation!!! First, want to thank God, If it wasn't for him I wouldn't be where I am today. Andrey thank you for Challenging Me to work hard to get the weight off, Angel, Ashley, Daniel you guys are like family to me and I couldn't have asked for better friends. You guys hung in their with me every step of the way!

Turn your dreams into reality and make your impossible, POSSIBLE!

A YEAR LATER!

It was a night like tonight, exactly a year ago, that I took on the challenge and started my weight-loss journey. I honestly cannot believe that a year has gone by already! I am proud to say that today, I am 145 pounds lighter and in the best shape of my life. I continue to work hard every day inside and outside the gym, most importantly by making healthy eating decisions! I’m definitely not fit and built like all the fitness pros out there. By no means do I look like your ideal fitness person, but you better believe that I work just as hard as they do. I just want it to be made known that ANYTHING IS POSSIBLE. MENTALLY PREPARE YOURSELF AND SET FORTH ON YOUR JOURNEY WITH DETERMINATION, DEDICATION AND DISCIPLINE AS YOUR KEY PRINCIPLES. DON’T EVER LET ANYONE TELL YOU THAT IT’S TOO LATE TO GET IN SHAPE OR THAT LOSING A SIGNIFICANT AMOUNT OF WEIGHT WITHOUT SURGICAL MEANS IS IMPOSSIBLE! I lost all my weight by eating healthy and exercising. It’s a life-long lifestyle change and helping others reach their fitness goals is something I have grown super passionate about. The picture on the left, I titled “day 1” and the picture on the right was taken within the last week. When asked today "How will I celebrate?" I just simply replied, WITH AN AMAZING WORKOUT! Turn your dreams into reality and make your impossible, POSSIBLE!

More Meal Examples

you can also do THIS!!!!

Eating Healthy During The Holidays

Strategies for Healthy Eating During the Holidays!

Balance Your Meals
Don't fill up your plate with only the rich, high calorie food. Instead, have a little of everything, but be sure to include lots of fruit and vegetables. That way, you'll still be able to enjoy your favorite holiday foods as well as receive an array of important, healthful nutrients.

Be Cautious of Sugary Foods
Remember that rich, sugary foods have a way of making you crave even more rich and sugary foods. If you do have a craving for something sweet, try to satisfy it with a piece of fruit or a bit of dark chocolate, or take half a serving of that piece of pie that you just can't resist.

Stock Up on Healthy Snacks
Planning ahead is the best way to choose healthy foods. When you go shopping, be sure to pick up some healthy snacking items. Keep plenty of fruits and vegetables on hand, such as carrots, celery, and apples; these can make a quick and easy snack in times when you feel tempted.

Moderate Alcohol Intake
Remember that your glass of wine or bottle of beer contains calories -- and plenty of them. A 12-ounce bottle of beer has around 150 calories, and four ounces of wine carries approximately 100 calories. Try and manage the amount of alcohol you consume over the holidays, and be careful not to overindulge. There are a variety of lower-calorie beers and wines available that can help you manage your liquid caloric intake.

Be Assertive
Don't feel you must say yes to everyone that offers you something to eat or drink. If you are not hungry, then just say so. Don’t let yourself be pressured into eating something that you really don’t want.

Eat Before You Go to Parties
Never go to a party or event feeling hungry. If you arrive to a party feeling really hungry because you have been “saving up” your calories all day, you risk being so hungry by the time you get there that you lose control over how much you eat. Instead, eat well throughout the day, eating small, healthy snacks like a handful of nuts or apple slices and peanut butter. And be sure to drink plenty of water.

Keep It Movin'
In addition to making healthier food choices, Scarsella notes that it's important to not skimp on exercise during the holiday season. "Not only will exercise help you deal with the added stress that accompanies family get-togethers and holiday planning, but staying active will burn the calories from those extra holiday indulgences."

So, instead of reaching for chocolate when you feel stressed, lace up your walking shoes and enjoy the crisp, fall air. Your waist will thank you when it's time to make your New Year's resolution.

Most Recent After Pics

Recent Pictures Taken By A Friend of Mine!

                                 

   

              

Me 10 Months Ago! 

Women Weekly Toning Routine

My Favorite Workout: Oblique Twist

10 Month Mark! Down 140 lbs and Geting Fit!

     
         





10 Month Point!                                                         

















              Me Now!

Now Lets Compare From 10 Months Ago

      

            

Most Asked Question.....Loose Skin?

The most asked question I have been receiving has been asking whether or not I have the loose skin.  I do have loose skin, especially around the belly button area. The area we refer to as our "gut."   I must say that I would prefer to have the loose skin rather then being at a high risk of cardiovascular disease or anything related to being obese. I have worked super hard and I'm not ashamed of how my body looks now, loose skin and all. Here are a couple of pictures.

GMA Segment

If you missed my Segment on Good Morning America, click here to watch it. Hope it inspires and motivates!

Good Morning America

I know its last minute.... Tune in tomorrow to GMA. I have been blessed with the opportunity to share my story on GMA!

How Bad Do You Want It?

Listen to this clip and ask yourself, 

"How Bad Do I Really Want This?"

Kinda of just puts things in Perspective!

You can accomplish anything you put YOUR ALL into!!!

My passion a literally become to help Motivate and Inspire others. It can be done! I'm living proof!

Grocery Shopping While Dieting

Grocery Shopping While Dieting

Include a variety of fruits and vegetables on your shopping list.

Food shopping can be dangerous when you're trying to lose weight. It is easy to buy impulsively. Arm yourself with these top ten survival skills.

1. Plan ahead. Prepare a weekly menu, including regular meals and snacks to minimize impulse buying.
2. Make a list before you go shopping, and stick to it. Let your list be a compass that guides you on a safe course through the supermarket. And be sure to make up the list at home -- after you've eaten!
3. Choose a nutrition-friendly grocery store. Look for a store with shelf-labeling, nutrition booklets, recipe cards, and a variety of healthy foods at reasonable prices.
4. Keep your shopping trips to a minimum -- once a week, if possible. This saves time and limits temptation.
5. Get into the label-reading habit. Check the serving size, calories, and fat per serving so you know what you're getting.
6. Bypass the danger zones: aisles filled with your "problem" foods and tasting islands with free food samples.
7. Shop when you're well-rested and well-fed. You're more likely to purchase high-calorie junk food when you're hungry.
8. Do not overbuy or become coupon driven. Avoid the economy size of "problem" foods. If you have trouble controlling your portions, buy single-serve containers.
9. Take your groceries home unopened. Don't nibble on food in the store or on the way home.
10. Ask your local grocery-store manager to stock any items that you can't find. The wider variety of lower-calorie foods on your supermarket shelves is largely due to customer requests.

Afternoon Thoughts

Some Afternoon Thoughts:

Having been overweight puts the weight-loss process in a different perspective.  Its much more than just trying to lose the weight that makes this process so difficult.  Having been “obese” myself, the mental aspect of the journey was my hardest obstacle.  Always being “the funny guy with the great personality,” was my comfort zone. I would always think that if I could make people laugh, then they would be more approving of me and see past my physical appearance.  The Gym, oh how I use to hate going to the gym. I would go for a few days then be MIA for months. Walking into the gym was always tough, negative thoughts crossed my head from the moment I walked in to the moment I left. It was almost like all eyes where on me and everyone thinking, Yup, He definitely needs to be here!   I complete understand first hand, the stress that being overweight causes emotionally and mentally. It’s a constant thought that never goes away.  But on a positive note, all of this is something that can be overcome.   I now understand that people do like me because I have a great personality and that everyone who goes to the gym goes for the same reason, to exercise and get fit.  I can assure you that if I can reach my weight-loss goal, you can too. It takes will power, mind power, and a lot of discipline to achieve, but it can be done! I thank everyone for the motivation and encouragement that was giving to me throughout my process. That little pat on the back and the “good job” meant more than you thought it did. Believe me!  Making the impossible, POSSIBLE! And for all those Negative Nancy’s, I thank you too. All you did was make me want to work harder! Yes I lost 100 pounds in 4 months and NO I didn’t have surgery! 

Coming up on 9 Months!!! (Progress)

Have Incorporated ViSalus in the last 2 Weeks and LOVE IT!!

MOST IMPORTANT FACTOR!

Losing weight isn't just a matter of eating less and exercises. Those two points are important, but you must also be mentally prepared. Losing weight involve permanent lifestyle changes. You will need to break patterns and habits that you may have been indulging in for years. You'll have good days and bad ones, so you must be prepared for both and determined to give up. If you focus on mental preparation before you start your program, you'll increase your chances for success.

Step 1

Decide on how much weight you want to lose. You need a clear goal so you can mentally prepare yourself to focus on it. Decide on the number of pounds and the time frame. You should also come up with mini-goals that you can use as checkpoints throughout the weight loss process.

Step 2

Create a mental picture of what you want to look like. Once you have a goal of a specific number of pounds, you should visualize what that will mean to your appearance. These visualizations will help to motivate you.

Step 3

Prepare small rewards to use as you accomplish your mini-goals. It's important to recognize your progress, and rewards do this in a tangible and motivating way.

Step 4

Prepare yourself to see slip-ups as learning opportunities rather than as a reason to stop your weight loss efforts. Don't be unrealistic and except perfection. Instead, if you have a bad day, you should focus on what went wrong in terms of how you can prevent it in the future.

Step 5

Plan your support system. As you work through your weight loss program, a strong support system will help you maintain a positive mental attitude. You can use your partner and other family members and friends, join a local support group or sign up for weight loss forums online.

www.livestrong.com