The look on Frank’s face says it all. Frank C. was on a road trip to visit the offices of Bistro MD and Cederquist Medical Wellness Center in Naples, FL. Caroline J. Cederquist, M.D., Founder of BistroMD and Medical Director of the Cederquist Medical Wellness Center schooled Frank on what 5 pounds of fat looked like and what the difference in losing 5 lbs of fat was compared to losing 5 lbs of water weight.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

5 lbs of Fat vs 5 lbs of Water

What up world?!?! Long time since I’ve posted a REAL blog. But I have something special for you in this article. I was asked a good question by my uncle Jay, and the question was available for everyone to see on one of my many facebook wall posts. I say it is a good question because I questioned it myself while on the program. Here is the question from my uncle Jay.

“I noticed the site is $180 for meals and snacks for one person for 7 days. Question? Why not just buy the food and cook it?!”

Since I had already asked myself this question beforehand I was prepared for it. I presented my argument to BistroMD prior to this event, and they made sense to me. We then thought it would be a good idea to make a video on the subject. Hence the video you see here was created. However, I would like you to see my written response to uncle Jay prior to the creation of this video.

So here it is…

(Me) “I’m glad you asked that uncle Jay, because I’m working on a comparison, that will show you when you add the time spent cooking, cleaning, going to the grocery store to buy HEALTHY food (not junk), prepare it, and package it for a whole week. Takes a lot of work. As a husband who goes to school, runs two businesses, has two children (one is a new born) I just don’t got the time for all that. Would you??”

(Uncle Jay) “So he says this to the Salvation Army officer – LOL – seriously though – I am counting the time it takes to shop and prepare – and you can make some great dishes in a short amount of time – in some cases – the same time it takes to heat up a dish – I think a salmon dish with an asparagus side would take me 10 minutes or so. I see the appeal with the ease of shopping and cooking with your schedule and I am not hating you for it – but the economics just do not apply to all when you think of $180/week for one person in a household of 4(me, you). Multiply that out for each member (assuming we want all in our households to be eating healthy) and the amount is staggering.”

(My finale response) “I do see your point Jay. But have you ever gone on a diet before man? I mean, 5-6 healthy meals a day?? You named one meal. I eat 35-42 meals a week. Let’s say each meal takes 10 minutes to make, (not likely) that’s over 6 hours of cooking. Actually we have documentation of recent studies which prove it can take an average of 9-16 hours a week for a person to cook the amount of food BistroMD sends one person in one week.

It’s sad to say but nutritional food is very expensive, and when you eat 2300 calories a day (that is my case others do eat less), that is a lot of money. I was on Michael Thurman’s “6 Week Body Makeover.” It is a great weight loss meal plan, a do it yourself type of diet, I lost 30 pounds in 6 weeks! The problem is it was like a full time job for me, and I spent over $125 a week for myself alone. When you add all the extra work I had to do, my time seemed more valuable elsewhere. When I compared the amount of money I make while working, I realised I get paid much more to work then I do at home weighing, seasoning, cooking, and then packaging my meals for the week every week for who knows how long.

See the problem is 6 weeks was not enough for me to reach my goal and I couldn’t continue on with that full time job. So I fell off, and gained 40 lbs back in the next 5 months. I did ask my wife for help, but she is also a full time employee, full time student, full time mother, and doesn’t have time to cook for me or even herself (not to mention I am a terrible cook who burnt a box of mac n cheese lol). So we find ourselves eating out, and spending even more money!

So I realized that I needed my own personal chef, but I couldn’t afford that! But that is exactly what BistroMD is for me, my own personal chef. I also have my own personal dietitian who I speak with on a weekly basis, and email anytime I have a question. I have an online support community, weekly reads to help inform and motivate me, success stories from other dieters, and much more. Now I have the confidence I need to succeed. I don’t worry about cooking, or what I’m going to eat, I just worry about working out, and staying on the plan because I got a long way to go.

You see the reason people live the Yo-Yo life, is because they don’t understand that this is a real big job. It takes months and in most cases years to make a real lasting change. Do you really think you could last an entire year cooking for yourself every week?? And after that year learning how to maintain the new body you have?? Well maybe you can do it, but I’ve been trying it for more than half of my life Jay! I have literally burned over 300lbs of fat off of my body, but have never been over 300lbs or under 200lbs. Why is that? Because I was never able to stick to a plan long enough, and maintain it, so I always went back.

I can’t ever go back again Jay, not anymore! I was meant for more than this! How can I say I am more than a conqueror when I haven’t conquered my own self?! I watched both of my father’s parents die early, my father almost died twice. His brothers almost died at least once, and each one of them, including his three sisters has diabetes and some form of heart disease. But yet I see my mother’s parents outlive them. My mother’s father is 80 years old and still strong.

I have to break the cycle Jay! You have to break the cycle Jay! We can’t pass this down to our kid’s man! This is more than just me this is for my family, my loved ones, and any person who wants this same change! I am on a mission man! My army is www.FatManUnleashed.com and we teamed up with www.BistroMD.com to put a, “Death to the Yo-Yo Life” once and for all! I am never going back to where I was again! Mark my words! This time next year, you won’t even recognize me!

Excuse me for my passion, and many words. I say this with all respect. Much love Uncle Jay.”

This was posted October 15th 2010 on my facebook wall. I’m still praying that my uncle Jay would choose to change his life, and the lives of his wife and children. And I say the same prayer for everyone else who is living the life of obesity. We have to make a change, we are killing ourselves slowly. Lets work together and put a “Death to the Yo-Yo Life.”

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Is BistroMD Worth The Cost?

I have too much to do to sleep. Watch the video as I explain to you what I mean. I know I need sleep for my health, but 5 solid hours of sleep is good for me right now.

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This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

No Time for Sleep!

What up world!! Just recorded this short film after a really tough resistance workout, which explains why the camera is so shaky. This Monday morning I didn’t want to wake up, the alarm went off at 430am and I hit the snooze. I almost didn’t wake up, but then this thought went through my head, “Is sleep more important then your success?” So at 5am I jumped out of my bed ready to get in the gym and kill it!! I have a plan set forth to reach my success, and I have to stay obedient to the rules and regulations I set forth. To do so I must sacrifice many of my short term pleasures, and this can be painful. But pain brings forth change, so we must invite the pain, and by doing so we will experience ultimate long term pleasure in it’s purest form. So the point of today’s message is to be obedient to your plan, be ready to sacrifice your short term temporary pleasure, invite the pain the comes from your sacrifice, and you will have true pleasure.Thanks for watching, and stay tuned in we have a lot more coming!! We are still on a mission to put a, “Death to the Yo-Yo Life!!”

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This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Sacrifice for Success

Waddup world!!! Long time since I’ve blogged!! The tax season has me working like a maniac!! But I’m still here fighting the war!!

I am at a comfortable weight now. I weigh 220 pounds and it feels awesome. I remember when I weighed 300 pounds and I just wanted to be less than 250 pounds. Now here I am weighing in at 220.

From now on I will not worry about my weight. I will just focus only on being healthy and active. I figure if I do that there is no way I will gain the weight back, and if I lose some more weight along the way then cool.

But stay tuned because I am not finished with this battle, I am still fighting the war. By this summer I plan to walk shirtless down the beach and I will be proud of my new body!!

So keep watching people, because I ain’t finished. Mark my words, “I will put a Death to the Yo-Yo Life”.

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This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Forget Your Weight, Just Stay Healthy and Active

This is my video for weeks 12 and 13. It was much of the same until I decide to end the negativity. The past few weeks have taken their toll on me and I’m over it. Enough is enough. I’m ready to get back on track.

So I decided that this is it. I will take the steps I took last time to get on track and stay there. A lot of people have been showing me support. I am so grateful for all of the support out there. Nutrisystem is going to continue to support me, Meredith from Nutrisystem has been so helpful. Everyone out there has shown me support.

Now it’s time I show some results!

Thanks for watching!

If you have any suggestions of comments please leave them below. THANKS!

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Disclaimer: All products have been supplied by Nutrisystem as part of their Nutrisystem Nation Blogger program. Views expressed here are my own. If you are interested in losing weight, visit Nutrisystem or call 888-853-4689.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Weight Loss Video Diary – Weeks 12 & 13: I’m Back

With lots of great races scheduled nationwide, I went directly to the pros for tips and guidelines on how to stay focused, build stamina and meet (or exceed!) your goals. And since running requires both physical and mental exertion, we’ve got you covered in both categories for each distance.

Good luck and don’t forget to share any of your tips, tricks and words of wisdom with us on how to best reach that finish line!

5K – Physical Preparation

Steve Dunn – Marathon Runner, participant in 100+ races of all distances, and Owner of specialty store Hit the Trails (www.hitthetrails.com).

• For those who are literally just getting off their couches and have never run before, it’s important to slowly transition from walking to jogging to running. Take at least a month to start slow and build your way up to a faster pace.
• Once you have reached a runner’s pace, mix up track runs (short distances such as 200’s and 400’s) along with tempo runs (mile warm up, a few miles at race followed by a cool down).
• Although a 5K is 3.1 miles, try to run 4 or 5 miles to build up your endurance
• On the day of the race, be prepared with a water belt if needed and concentrate on both your pace and breathing. People often get distracted which (unintentionally) shaves minutes off their time because they don’t run as hard when they lose focus.

5K – Mental Preparation

Carrie Chealde, M.A., CC-AASP – Mental Skills Coaching for Athletes (www.carriecheadle.com; www.facebook.com/MentalSkillsTrainingforAthletes).

• Schedule your training in your calendar. Treat it like you would any other important appointment; otherwise, it’s likely to get pushed further and further back in the day until it gets pushed out altogether!
• Find a buddy to get your runs in with. Not only will it make the time pass more quickly, but you’re much less likely to flake on your run when you are meeting up with someone else.
• Athletic Gear – Having the proper attire is essential not only physical reasons, but for mental reasons as well. Having gear that makes you feel athletic will help you feel more inspired to run. When you look the part, you feel the part!

10K – Physical Preparation

Paul Dziewisz is a NASM and CrossFit Level 1 Certified Personal Trainer and owner of Active Personal Fitness in Doylestown, PA (www.ActivePersonalFitness.com).

Distance running is demanding on the body. An emphasis on cross-training improves cardio capacity and helps prevent injury. Plus it eliminates the boredom for running 4 days a week. My approach to training for a 10K places more focus on cross-training to improve your long-distance endurance.

• Progressively build your distance capability with one long run per week starting at 1-2 miles and increasing gradually to 6 miles.
• Supplement the long runs with 3-4 moderate-duration, high-intensity workouts. This will build the endurance and physical strength need to excel and stay free of injury.
• Utilize a circuit training approach, perform total body exercises and eliminate rest time from your workouts.
• Consciously push yourself to perform the workouts with greater intensity each time.

10K – Mental Preparation

Cori Bank, Ph.D. – Sports Psychologist and Ironman Triathlon Finisher. His website offers free monthly videos on exercise tips and peak performance (www.abingtonpsychology.com).

• It’s psychologically beneficial to treat those last two weeks (prior to the race) as if you were running the ‘real thing’. Have a complete checklist and include all aspects – your pre-race meal and drinks, what music you want on your Ipod, your stretches and warm-ups, etc.
• By incorporating all the elements of the big day, you’ll have perfected your physical and mental dress rehearsal and your confidence will be skyrocketing.
• On race day, start towards the back. It’s natural to want to be with the runners at the front of the pack, but it can demoralizing and discouraging to have all of the faster runners pass you. Start a few rows back and soon you’ll be the one passing people as the race goes on.
• Treat the race as you would a huge exam. You wouldn’t study for a major test all at once. To avoid mental fatigue, break the race up into smaller chunks as well. Instead of thinking of it as an intimidating 6.2 miles, visualize it as six one-mile mini events and focus on just one at a time.
• With that said, some people even have a theme per mile (i.e. Mile One = warm up, Mile 2 = stride count, Mile 3 = refueling, and so on.)
• Once you feel in control, you feel empowered. Once you feel empowered, you can reach your potential. Once you reach your potential, you allow yourself to experience an event over again and share it with others!

Half Marathon – Physical Preparation

Jason Fitzgerald is a coach and author of Strength Running, which helps runners transform their training (www.strengthrunning.com).

• Racing a half-marathon relies almost exclusively on your endurance, so prepare with one weekly long run in the 11-13 mile range.
• In addition to your long run, consistently run 3-4 days each week to build that endurance.
• In addition to building your stamina, a gym session twice a week can help prevent injury. Concentrate on multi-joint exercises that train movements (not muscles), such as squats, pull ups, bench press, dead lifts, dips, and lunges.
• Longer runs and more total running will have you performing faster on race day. As a beginner, interval training isn’t necessary yet, but 1-2 minute surges during your easy runs can help you develop more speed without overtaxing you. Take as much jogging recovery in between as you want.

Half Marathon – Mental Preparation

Keri Cawthorne, running coach and owner of Iron Mountain Movement (www.ironmountainmovement.com).

• Long runs are best with company. Run with a local running group, buddy or music, the time will pass much more quickly.
• The week before the race, ignore psychosomatic aches and pains, your body is just telling you it is ready to run.
• If possible, drive the race route before and visualize yourself crossing the finish line.
• Find your mantra, something to keep you calm and focused during the race , whether it’s ‘Just Do it’ or ‘Finish Strong’. For the Vegas Marathon I used ‘Don’t Think, Just Run’!

Full Marathon – Physical Preparation

Tom Holland is an exercise physiologist and sports performance coach. Author of The Marathon Method, The 12-Week Triathlete and Beat the Gym, Tom is a sub-3 hour marathoner and has completed over 50 marathons and 18 Ironman triathlons. (www.teamholland.com).

• Be sure to include at least one day of strength training per week into your program. Two is best.
• 4 Great Weekly Running Workouts: Hills, Endurance, Speed and Tempo runs
• You need one rest day per week. No exercise.
• Core strength is essential to running performance as well as injury prevention.
• Refuel after runs with carbohydrate and some protein, ideally within 30 minutes.
• Practice running negative splits. For example, for a ten-mile run, run five miles out, then come home slightly faster.
• Try to do one cross-training workout per week such as cycling, swimming, or the StairMaster.
• You need “down” weeks during training. For example, in a four week cycle, you may run 25 miles, 30 miles, 35 miles, then on the fourth week, drop down to 20-25 miles or so to recover as well as to prepare for the next block.
• Be sure to taper for at least 2-4 weeks before your race.
• Try to make your training as close to race conditions as possible. What you wear, how you eat and drink, the course – all of these details count.

Full Marathon – Mental Preparation

Andrew Johnston – Author of the February 2011 release, ‘Holistic Strength Training for Triathlon’ (www.amazon.com/Holistic-Strength-Training-Triathlon-Johnston/dp/1456724037/ref=sr_1_1?ie=UTF8&s=books&qid=1298907034&sr=8-1) with proceeds benefitting the Leukemia & Lymphoma Society. Andrew is a former professional cyclist, the first leukemia survivor to qualify for and finish the Hawaii Ironman World Championships, and twice voted One of the Top Trainers in America by Men’s Health.

• The starting line can be the most intimidating part of the race, especially for first timers. You’re surrounded by all of these fit athletes, many of whom look like they’re either out for a morning stroll or fast enough to rip your legs off! Congratulate yourself for being there and remember that towing the line is an accomplishment and a blessing — there are millions who do not have the time, the motivation, or the health to ever even consider participating. Think of the race as a 26.2 mile parade celebrating your vitality and life!
• Write positive affirmations on your forearms. Words like “fast” or “smooth” or “strong” are then literally only an arm’s length away from getting back into your head if a negative thought breaks your concentration.
• Despite any rough patches, keep in mind that everyone is covering the same distance, using the same muscles, breathing the same air, fighting the same elements, and even struggling (at times) with the same thoughts. Focus on the now and not 10 miles up the road. Whatever you’re experiencing at the moment will pass, too — just like the road under your feet.
• Break the marathon up into specific milestones. After the first mile, I tell myself I’m one 1/26th of the way there. At the second mile, I’m 1/13th of the way there. Playing this game helps divide the marathon up into digestible pieces.
• Start slower than you think you should. It’s difficult to keep the ego in check when the gun goes off, but with the marathon, it’s not about who runs the fastest so much as who slows down the least. And catching people at the end is enough motivation to keep a smile on anyone’s face until the finish line.

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This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Preparing for Your First Race

To be completely honest
that’s all I really need…

Tryna tap into that strength
my Inner chi…

Making my body pull
its last bit of energy…

This training is intense
pain is what I feel…

No pain no gain
goes through my head like a spinning wheel…

My hands are wrapped tense
around this cold solid steel…

Waiting for the day
when my dreams become real…

I gotta keep moving
can’t be anything like before…

So Imma go hard
and strike like a lightening force…

This road is old and lonely
sweat drips with a tightened jaw…

I hold my goals before me
can’t forget what I’m fighting for…

So many obstacles
I’ve had to face and overcome…

But I am more than a conqueror
my dreams I’ll soon become…

I gota make it
one last set and then I’m done…

I’m going for eight missions
complete and then I’ve won…

Nothing is gonna stop
me not a strain or a sore…

Not even the weather
nah let it rain let it pour…

Well I’ve won for today
but tomorrow I go for more…

Because I’ve only won the battle
but I’m still fighting the war…

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Still Fighting the War

I don’t know… that’s what comes to mind about this past week. I’m not eating well, not exercising, not doing much of anything to take care of myself…

Thanks for watching!

If you have any suggestions of comments please leave them below. THANKS!

If you want to follow my journey, please subscribe:

I’m on Facebook too: http://www.facebook.com/fatmanunleashed

Disclaimer: All products have been supplied by Nutrisystem as part of their Nutrisystem Nation Blogger program. Views expressed here are my own. If you are interested in losing weight, visit Nutrisystem or call 888-853-4689.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Weight Loss Video Diary – Week 11: I Don’t Know

Staying healthy is not all that difficult. Although you still may catch a common cold or come down with the flu, there are a few things you can do on a daily basis to improve your overall health and fight off germs.

Wash your hands

You’ve heard this since you were barely tall enough to stand at the sink and lather up with kid-colored soap and it remains as true today as it was then.

According to an article published by the Mayo Clinic, “frequent hand washing is one of the best ways to avoid getting sick and spreading an illness.” Always wash your hands before and after preparing food, when you touch or play with a pet, after handling garbage and after using the restroom. Try carrying a hand sanitizer in your purse or leaving a bottle in your car for those times when you’re not able to get to a sink.

While your hands won’t ever be germ free, frequently washing your hands will reduce the risk of spreading the germs throughout your body.

Change your Toothbrush

Despite what you may think, dentists don’t tell us to change our toothbrush often just to keep the oral health companies in business. Although some toothbrushes have anti-microbial bristles, the common toothbrush traps bacteria from your mouth and from the air.

According to a study conducted at England’s University of Manchester, “one uncovered toothbrush can harbor more than 100 million bacteria, including E. coli bacteria, which can cause diarrhea, and staphylococci (“Staph”) bacteria that cause skin infections.”
The American Dental Association recommends getting a new toothbrush every three to four months and also replacing your toothbrush after an illness. Frequently replacing your toothbrush will keep germs at bay and keep your mouth cleaner.

Get Plenty of Sleep

If you’ve ever pulled an all-nighter or multiple all-nighters in a row, then you know what going without adequate sleep can do to your body. You just can’t function the next day.

According to the Division of Sleep Medicine at Harvard Medical School and WGBH Educational Foundation, “studies of humans and other animals have discovered that sleep plays a critical role in immune function, metabolism, memory, learning, and other vital functions.” There have also been studies that show growth hormones are released while you sleep, causing you to gain more mass during your nighttime slumbers.

The Centers for Disease Control and Prevention (CDC) associates many illnesses, including diabetes, obesity, depression and heart diseases with sleep deprivation. According to the CDC, the average adult needs roughly seven to nine hours of sleep each night in order to feel well rested and ready to take on the world.

Although following these few guidelines may not keep you from coming down with that bug that’s floating around your office, they may help you maintain a better overall health. Stay connected with Fat Man Unleashed for more tips on how to develop a healthier lifestyle and embrace your inner warrior.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Conquer Germs, Stay Healthy

Not a good two weeks…

Ended February on a bad note and began March even worse. I feel like I am out of control… I did not eat my Nutrisystem foods, I did not work out. Ugh.

Thanks for watching!

If you have any suggestions of comments please leave them below. THANKS!

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Disclaimer: All products have been supplied by Nutrisystem as part of their Nutrisystem Nation Blogger program. Views expressed here are my own. If you are interested in losing weight, visit Nutrisystem or call 888-853-4689.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Weight Loss Video Diary – Weeks 9 & 10: Not Good

“Peace of Mind means a healthy body…” Proverbs 14:30

This passage of the Bible stood out to me today as I studied. Before the science of psychology was a thought, the Bible spoke about how our mind affects our body. If you look at all the studies done you will find how the mind and body affect each other. Doctor’s say that physical exercise releases something called endorphins which act as neurotransmitters through the body increasing energy and giving us a “Natural High”. These endorphins are also known to increase happiness. According to studies at Duke University 60% of a group they studied with depression, whom exercised 30 minutes 3 times a week, overcame their depression without any medication.

On the flip side of that. I know in my experience when I am down in the dumps I don’t feel like exercising. I don’t want to get out and go anywhere. I just want to wallow in my pain. Depression isn’t the only problem either, there are issues with anxiety, emotional blockage and yes even spiritual issues that can hinder our lives from moving forward. All of these issues with the mind affect us physically. Anxiety and depression make our bodies sick, weak and susceptible to disease by weakening our immune system. Spiritual issues left unchecked can cause emotional grief and lead to anxieties.

When our minds are at peace, when we are happier we are healthier. Our immune system gets a boost when we are happy and anxiety free. Understanding how this works, if exercise can increase mental health and peace of mind why do we debate the issue? Exercise not only improves physical health but mental health. Let us break out of the deception of not doing what we don’t feel like but do what we know helps us.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Peace of Mind

I don’t know if there is scientific evidence to back up this theory of mine, but I’m sure at one point there was a study conducted about this. There are studies done about everything.

Through an unrelated series of events, it has become clear that minding your own business is a healthy habit. I have great personal evidence to back this up. Here goes.

Minding your own business reduces stress in your life. If you spend time meddling in other peoples’ affairs you are bound to hear bits of information that will add stress to your body. You may find out that a colleague of yours, whom you happen to adore, is getting fired. You might be gossiping about someone and they overhear what you have to say. You could think you know what’s going on in a situation but actually have no clue about what is really happening. All of these situations lead to added stress.

Stress is a killer. It raises blood pressure and causes an array of health issues from heart attacks to strokes. This is scientifically proven. Google it.

Another reason why minding your own business is good for your health is that it keeps you focused on your job. If you are so busy wondering what everyone is doing and trying to gossip and meddle in others’ affairs, you are bound to be slacking at work. This could lead to you getting fired which could lead to eating off the dollar menu at McDonald’s for breakfast, lunch and dinner. Not a healthy lifestyle. Did you ever see Super Size Me?

If you are a gossiper, like to antagonize people, or find yourself always in the middle of confrontations, then you probably don’t have very many friends. Generally, people don’t like people who are mean and nasty. And the friends you do have are probably not your true friends. Having meaningful and lasting friendships is very important to your health. Friends usually spend a lot of their time laughing, which lowers stress and actually has been proven to help you live longer.

Probably the most obvious reason for why minding your own business is good for your health is that it will keep you from getting punched in the face. I’m not one to pry into the lives of my fellow people, so I can’t speak from personal experience. But I have witnessed first hand many brutal fights in which someone got punched in the nose, eye, groin and even kidney for running their mouth and talking smack. Now, some people don’t hit very hard. It’s just not part of their DNA. But, I know there are plenty of people out there who can pack a Mike-Tyson-sized-wallop on whatever area of the body they choose.

Getting punched is no fun. So mind your own business, do your job, don’t eat McDonalds three times a day and be sure to drink lots of water. You’ll be way ahead of the rest of the world!

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Why Minding Your Own Business is Healthy

It’s week 6 and it was a struggle! The week started off good on Monday, but after that it was hard for me to find motivation to exercise. I managed to fight through the mental barrier that I always face. I don’t know if it’s burnout or what, but I managed to fight through it.

Through out all of it I managed to eat my Nutrisystem foods and my fruits & vegetables, so that wasn’t a problem. Eating has actually been the easy part lately. Having the pre-made food is really a life saver since I don’t have to think about preparing anything. It’s already done. Even when faced with a pizza party I managed to just say no to the temptation. My issue this week was more of a mental, get-up-and-go-to-the-gym type of struggle. I knew I would have weeks like this, but man does it feel good to say that I persevered!

I know I can fight through it now, the key is to FIGHT THROUGH IT!

Thanks for watching!

If you have any suggestions of comments please leave them below. THANKS!

If you want to follow my journey, please subscribe:

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Disclaimer: All products have been supplied by Nutrisystem as part of their Nutrisystem Nation Blogger program. Views expressed here are my own. If you are interested in losing weight, visit Nutrisystem or call 888-853-4689.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Weight Loss Video Diary – Week 6: Struggle

I have a new man in my life. He’s tall, dark and handsome and we meet twice a week. During our time together, he tells me what to do, when to do it, how to do it and how many to do. He makes me sweat and grunt and pushes me to my limits. This may not sound like the ideal male/female relationship, but it’s just what I need because my personal fitness trainer, Dustin Ponder, is pretty darn amazing. (And yes, he’s patient, supportive and encouraging and I trust him unconditionally.)

For me, running is a priority along with eating and breathing. But I’m not toned, flexible or strong (Dustin will gladly second that) and I knew that I had to incorporate strength training into my regimen. I finally stopped procrastinating and purchased 16 personal training sessions with my very own Bob Harper.

As a result of my I-swear-I’m-gonna’-stick-to-it resolution, I went directly to the experts – personal trainers themselves – to pinpoint the why’s, what’s and how’s of hiring one.

WHY YOU SHOULD DO IT (…OR AT LEAST CONSIDER IT)…

“There is so much health and fitness information and most people don’t know where to start. Trainers educate you on your terms. It’s like hiring a lawyer; you wouldn’t take on the legal system by yourself, so why do it with something as important as your health?” ~ Kevin Asuncion (NASM certified trainer & Co-Founder of Los Angeles based Movemo Fitness, www.movemofitness.com)

“PT’s make it their obligation and duty to get to know you and your body – your weaknesses and strengths, capabilities and inadequacies. They are your counselor, friend, stress reliever and motivator. They are there when you feel the lowest and stay with you as you grow or when you fall.” ~ Angela Bredenkamp (B.S. Sport Science; Personal Trainer; Owner and Founder of FunctionalFitnessTrainers.com)

“Trainers provide accountability, responsibility and expertise. I devise a safe & effective routines to help my clients achieve their goals in one-tenth of the time. I oversee the big picture structure: recalling the exercises and in what order they are most optimally completed, what their weights are, etc. By hiring a trainer, clients have a set of eyes watching them, a mind thinking about them and a heart caring about them.” ~ Laura Dow (ACSM Certified Personal Trainer, Yoga Instructor and Nutrition Educator and Wellness Coach)

“Everybody is different. A diet or fitness regimen that works for me may not work for you and vice versa. Personalized plans are based on your schedule, likes & dislikes and confidence level. It may take a little longer to see results, but they’re life-long. No diet or workout gimmick can give you that.” ~ Kathi Casey, ERYT, CPI (Founder, The Healthy Boomer Body Center, www.HealthyBoomerBody.com)

“A trainer learns how your body reacts to certain movements and correct imbalances, tracks your eating habits, notices your feelings & mood changes, and finds the correlation between them. A workout partner can get you up in the morning to work out, but a trainer teaches you how your body works and the best way to use it!” ~ Alexandria Serra, NASM-CPT, ACE-CPT, ACE-LWMC (B.S. Kinesiology; President, Recharge Fitness; Level 1 Kettlebell Instructor)

WHAT YOU SHOULD LOOK FOR…

“Good trainers are responsible, attentive and safe. They don’t text/talk on their phone or engage in lengthy conversations with other gym members while they are training you. They are dependable and only cancel or reschedule when there are emergencies.” ~ Robin Castro, LMSW, CPFT, GFI (Transformation Strategist; Owner of Robin’s Body Shop – a fitness and nutrition company in Macon, GA)

“A good trainer will give you homework to do on the other days of the week so you stay on-track. Track your progress and write down every workout; they will be valuable in the months/years ahead when you move on from training or if you’re stuck in a rut.” ~ Jenny Skoog (NASM certified personal trainer, pre/post-natal coach; www.Skoogfit.com)

“An important factor is philosophy and program design. A bad trainer will often scribble something before the workout, or just make it up as they go. They must conduct an assessment when you first start. Everyone has issues/concerns that need to be identified and addressed in order to progress safely. If they are trying to get everyone to do the same exercise, that’s another warning sign.” – Brendan Hayden (CSCS Co-Owner & Dir. Coastal Performance in Palm Beach Gardens, FL, www.coastal-performance.com)

“Not all trainers are created equal. Sometimes the older trainers are more experienced, but not up on the new research. Younger trainers may be up on the new research, but don’t have enough experience. And just because someone is in excellent shape, does not make them a good trainer!” ~ Kim-Lien Kendall (Movement Educator, www.movementeducator.com and Yoga Instructor, www.kimlienyoga.com)

“Don’t settle for the first one you find or someone who offers you a good deal. Research their qualifications and talk to their clients to determine whether they were happy with the results.” ~ Andrew Neitzke (ACE Certified Personal Trainer at Thorbecke’s Gym in Tempe, AZ, www.thorpowergold.com)

“People call themselves trainers although they have not been certified, don’t have liability insurance, and/or aren’t CPR certified. The consumer really needs to be aware of these factors because it shows how serious the trainer is about what they do.” – Wendy Stewart (ACE-certified personal trainer; www.baltimorefitnessandweightloss.com)

ALTERNATIVES TO PERSONAL TRAINING…

If personal training sessions are way out of your budget, you can always try: boot camps, gym classes that incorporate weights, small group sessions (2-6 people) or ½ hour (versus hour-long) sessions. Or…

“Try negotiating a barter deal that benefits both of you. Many trainers who start out offer free sessions or another service in return. I have bartered office space, marketing services, and referrals with a few of my clients, as these are extremely valuable to my business.” ~ Kevin Asuncion

“Many gyms provide a first-time training discount or a few free sessions to get you started with your goals. Take advantage of those freebies and make the most of them. Build a relationship a trainer that may offer free tips and advice that will help you stay on track until you’re ready to hire them.” ~ Jenny Skoog

“The new wave of personal training is virtual wellness coaching. Our clients receive a monthly personalized program, grocery shopping lists, recipes, three weekly check-ins and an optional Skype session. Workouts are tailored to the client, with video links and audio instructions and costs one-tenth of traditional personal training.” ~ Alexandria Serra

IN SUMMARY… “Hiring someone to train you should be fun, challenging, and keep you intrinsically motivated to get in shape and stay in shape.” ~ Andrew Neitzke

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Pros and Cons of a Personal Trainer

What is Team Fat Man?
Well, it’s pretty simple really. You are Team Fat Man. More specifically though, Team Fat Man is an initiative I came up with to help sponsor and promote health and fitness. FatManUnleashed.com will:

1. Sponsor any person/athlete that enters a race, marathon, biking race, swimming race, sports event, contest, etc, etc, etc.
2. We will reimburse a percentage your entry fee (up to a specified amount that needs to be agreed upon prior to any commitment from FMU).
3. Provide you a free Team Fat Man t-shirt.
4. Feature you on Fat Man Unleashed as an official Team Fat Man member.

I am working on providing an extra goody for being a member of Team Fat Man, but that is in the works and open to ideas.

What is the Catch or Athletes Role?
The catch is:

1. You have to place within the top 8% of all entrants (open to change).
2. Wear a Team Fat Man t-shirt during the event (or after if it’s a race or some other obstacle is presented).
3. Write a blog post about the experience that will be posted on FMU, video si great too.

If you have any suggestions or comments regarding Team Fat Man and the whole sponsoring thing, let me know. I am always open to ideas. This is open to athletes and potentially to people that walk for charities.

If you want to become a Team Fat Man member, please contact me so that we can get started. Please provide the race you will run, the date, the entrance cost, a link to the race web site, and a little bit about yourself.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Team Fat Man is Unleashed: Sponsoring Athletes

How do I change that aspect of my life? What can I do to add the get-up-and-go to my life? What in my life can motivate me enough to change? I understand change can only happen when we want to change ourselves. However, there has to be a motivation for this change to remain. We also have the uncanny ability to forget about our motivations. So, we have to remind ourselves DAILY what our motivation is. To change our behavior we need to change our hearts and make up our minds.

Sometimes action is this hardest part of change. We dream about it and treat it like it’s impossible. We have become so use to instant gratification that we don’t want to work for what we want. If we can’t get it immediately then it’s just a pipe dream. It has infected every aspect of our lives. Finances to spirituality to weight loss have all been ravaged by instant gratification. We want instant paycheck or instant answered prayer. We want it now with as little effort as possible. We want that beach body, smaller clothing size or
the all-inclusive “success” without sacrifice.

This is the first change of heart we need to accomplish, valuing hard work. Learning the value of hard work increases the value of that which is gained. Buckle down, get a grip and earn what we desire by the sweat of our brow. Riches or knowledge gained without effort is squandered away without thought. Be decisive in your goals and get to work. You will find that even weight loss that is earned is easier to keep off than a quick fix diet. It’s the journey not the end result that gives you that ultimate lifestyle you want.

Death to the Yo-Yo lifestyle!

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

The Mentality of Change

This won’t be the first time Adam Sandler plays a fat man. In the movie Click, his character wakes up one day to realize he is extremely overweight.

I’ll definitely watch this movie. I happen to enjoy watching Sandler on the big screen.

“The script has dramatic overtones as the portly protag undergoes an emotional metamorphosis to rival the obvious physical changes. He’s a bright but bitter and bed-ridden guy whose infatuation with the nurse prompts him to drop weight. As he sheds the pounds, the man faces a king-sized dilemma: What if she doesn’t fall in love with him?”

The potential director for Fat Man is Miguel Arteta, director of Cedar Rapids. During an interview at the Sundance Film Festival he showed interest in the project that supposedly Adam Sandler is circling as well.

Artera said “I’d love to do a movie with Adam Sandler that… someone said he was flirting with? It’s called Fat Man. One of the main writers of The Simpsons wrote the script and it’s amazing.”

“He would play an 800lb guy who has a love affair between him and his nurse. And he’s naked for the first half of the film… and it’s very touching… and it’s very funny.”

“So, I hope he gets the gumption to do it, and maybe I get a crack at that, that would be amazing. Certainly, it would be not a movie you would forget anytime soon… and [it's] beautifully written.”

The Simpsons’ Mike Reiss is who Artera is referring to.

The script for Fat Man is believed to have first circulated in 2003, when it was picked up by Sandler’s production company Happy Madison.

Would you guys go see this? Do you think it will turn out to be a comedy or drama piece?

Sources: First Showing, Variety

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Adam Sandler to Play 800 lb Character in ‘Fat Man’ Movie

It’s week 5 and I feel amazing! That’s right. I had a great week. Last week carried over into this week and I managed to stay consistent. I ate my Nurtrisystem foods, veggies, fruits, protein and worked out like a beast. This week’s vid covers how I felt, some clarification on how long I’ve been on Nutrisystem, weight loss and the scale, and a couple of other things.

Thanks for watching!

If you have any suggestions of comments please leave them below. THANKS!

If you want to follow my journey, please subscribe:

I’m on Facebook too: http://www.facebook.com/fatmanunleashed

Disclaimer: All products have been supplied by Nutrisystem as part of their Nutrisystem Nation Blogger program. Views expressed here are my own. If you are interested in losing weight, visit Nutrisystem or call 888-853-4689.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Weight Loss Video Diary – Week 5: Amazing

One of Israel Lagares’ – the creator of FMU – main goals when he started this project was to open up the floor to readers and have a little healthy interaction (pun was most definitely intended) with like-minded people looking to improve their overall health.

I’ve personally known people who have tried every diet and weight loss plan in the book and have still struggled to achieve their health goals. The problem is, maintaining a healthy lifestyle isn’t a cookie cutter kind of deal. The same plans, diets and workouts don’t always work for everyone.

Maybe this is you. Maybe you’ve tried it all and still are unhappy with your level of health and personal fitness. Maybe you need a fresh approach, a fresh idea, a fresh perspective on your health.

If you’ve ever been in a brainstorming session, either in your business or personal lives, you know that sometimes good ideas come about by just tossing thoughts around. Sometimes it just takes a little bit of thinking and digging to unearth a real gem of a plan.

So here’s what I have planned.

Using the comments section below, share what workouts, eating plans, ideas or exercises either work or don’t work for you. Give some advice on motivation, goals and how to get back on the wagon when you fall off. Offer your opinion on the best proteins, vitamins and dietary supplements that you’ve found. Provide a healthy recipe that doesn’t taste…um…healthy. We want to hear it. And if you’re frustrated, share that with us, too. We’re here to help. We’ve probably been there before. We might have just the advice you need to start anew this New Year.

So here’s to a life-changing brainstorming session. Hope it turns out better than the Bay of Pigs.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

That Just Doesn’t Work For Me

Week 4 is in the books! I had another really good week. I was extremely consistence across the board, from my eating to my exercise. And it feels great! I feel like I’m on a roll and want to keep it going into next week. My daily decisions have been for the best and that also has me feeling good about myself. I’ve been eating my Nutrisystem meals and getting my workouts in. I was about to workout so I cut this video short. You can see that I’m sitting in The Shack where I get most of my workouts in. Thanks for watching!

If you have any suggestions of comments please leave them below. THANKS!

If you want to follow my journey, please subscribe:

I’m on Facebook too: http://www.facebook.com/fatmanunleashed

Disclaimer: All products have been supplied by Nutrisystem as part of their Nutrisystem Nation Blogger program. Views expressed here are my own. If you are interested in learning more, visit Nutrisystem.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Weight Loss Video Diary – Week 4: Consistency

In the fall of 1997, I was a freshman in high school. I wasn’t equipped for the first day. I went to an all-Black high school so the average boy my age was about 5’ 4” and weighed about 125lbs. I was 4’11” and weighed around 180lbs, but, I was cute and I had straight hair so I got by. Noticing the stares as I entered the gym, but never really caring because I always hid behind one of my other attributes. It wasn’t until I had to participate in gym class that all the insecurities that should have plagued me came at me full force. I can recall a relay race where people told me that I looked as if I were going 25 mph but really I was barely jogging. It made me feel inadequate and less than. From then on, I participated in things that I knew didn’t require me to show off my body. Baggy gym clothes helped tremendously.

I had become a Marine Cadet at 15 and relied on my brains to get ahead. I only out ranked my smaller counterparts simply because I was smarter in certain areas AND didn’t bother with the physical. You wouldn’t have wanted me to attempt a pull up at this time; it probably would’ve hurt you. Nonetheless, I was as gun-ho as they come; going so far as actually joining the Marines after high school only to be turned away because of my weight. The Marines have a fit first policy. You have to have a good level of fitness before you become Marine fit. Instead of dropping to 215lbs from the 250lbs I weighed as they told me, I gained 25lbs and was on my way to college instead, in the summer of 2001.

At 18, I was 5’ 7”, 280lbs and starting a new chapter in life. The “freshman 15” was actually the freshman 45 for me. By April of 2002 I weighed a whopping 315lbs but didn’t look it. But I sure felt it. The men in my family have a great way of hiding our weight; just ask my cousin Frank C. Between January and April of 2002, I saw 6 doctors. Men and women who were experts in their respective fields and they all said the same thing, “Rainier, you’re going to die if you continue on this path.” Being as young as I was, the thought of death was the last thing I wanted to think about. By this time, I had had several problems develop and begin to develop. The list is long but worth mentioning. I had become pre-diabetic; I developed a mysterious mass around my left lung and was prescribed albuterol as if I had asthma; my joints were that of a man 40 years older than me and I had trouble breathing in my sleep.

By May of 2002, I had had enough of people telling me that I was to die soon. I had made a buddy out of a Marine who was in college with me. Upon telling him my issue and asking for his help in getting fit, he asked me to meet him on the school’s rooftop track. He told me to bring 2 things, “my balls and water.” It was a hot day in late May when my friend yelled at me to run my first mile. It took me 40 minutes to complete it when it takes most people 25 to walk. Every bone in my body ached. Every muscle was screaming to stop. And I was HOOKED! For 7 weeks, I went to the gym 6 days a week for 2 hours at a time. I had lost the first 45lbs and I wanted more. It was so easy. I ate my mother’s cooking but instead of 3 plates, I ate 2/3 of one helping. I was in control. I didn’t want to give it up. This cycle would continue until the winter of 2005. In a matter of 3 years, I went from 315lbs at 5’7” to 185lbs at 5’9 ½”. I loved it!

Reality struck that winter. The stress that I put my body through caught up with me and my world with weight loss came to an end for the first time since its beginning. During those 3 years I had cycled on losing fat and gaining muscle, all the while either losing or maintaining weight. I had participated in power lifting competitions and also 3 triathlons. I didn’t realize the damage I was doing. The powerful supplements I was MISUSING had begun to wear off and I was left defenseless when real life began after college. When working 12 hour days had become the norm and not having facilities readily available any longer I had entered a new dark world in 2006. Years of putting my body through what was supposed to be good for me, did the opposite due to the way I went about doing it.

This began the yo-yo lifestyle to which I would become familiar with. For the last 4 years, I have lost and gained more than 150lbs. In as many as 3 or 4 months I would get on a health kick and lose between 30lbs and 50lbs and then turn around and gain 50lbs or 60lbs back in an instant. Over the last 2 years however, the yo-yo seems to be slowing down. I’ve managed to go to the gym regularly and maintain a weight of between 230lbs and 240lbs. This is good news; however, to me this is still too big. The struggle doesn’t always lie in the weight you need to lose but rather in the weight you haven’t lost. When looking back on a life with so much promise, however short it might be, I still find myself wanting more. Definitely not to the extent I did in my early 20’s, but now as my 20’s are coming to an end, I see that it’s a part of growing up. Its time to live and live right; its time to cut the string to that yo-yo and turn the switch on to that treadmill; its time to live right.

I will be keeping you all abreast of my journey. Look out…

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Rainier’s Weight Loss Blog

I don’t go running after the next fad diet, I never have. I try to eat right with the knowledge given me. However I find myself slipping back to bad habits sometimes and I’ll stay there for a while. I find my emotions play a big part in my eating habits. Many of us eat emotionally. We will binge if we get depressed or stop eating all together. What I go through isn’t binging or deprivation. I go to old comforts. My portions are the same, but with bad choices instead of good ones.

My shoulders get weighed down with stresses of personal issues. They build up until I give up the good things that I am doing and revert back to “comforts” that I am used to. This past weekend spent with the Fat Man Unleashed crew helped motivate me. I had an epiphany. Friends and Family should be my “Comfort” in these times of emotional distress, not my choices of foods.

Eating right is still a CHOICE. Exercising is still a CHOICE. Armed with the knowledge and support that I have I am ready to let go. I give it all to God and use the help of my friends and family to get through. I CHOOSE to be UNLEASHED!

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

My Decision to be Unleashed

Hey guys here’s week three. I had a great week this time! I ate right, I exercised and I felt good as a result of it. I tried to focus on ending the laziness in my life, in tiny steps. It was successful for me. I’m hoping to keep up this great feeling and ride it into next week.

I made sure to eat my Nutrisystem foods, along with fruits and vegetables. I got my workouts in and feel amazing. I feel like I accomplished some daunting task that was so far out of reach. Baby steps man, baby steps. That’s what it’s going to take. I also focused on eliminating laziness from my life. That worked out really good.

If you have any suggestions of comments please leave them below. THANKS!

If you want to follow my journey, please subscribe:

I’m on Facebook too: http://www.facebook.com/fatmanunleashed

Disclaimer: All products have been supplied by Nutrisystem as part of their Nutrisystem Nation Blogger program. Views expressed here are my own. If you are interested in learning more, visit Nutrisystem.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Weight Loss Video Diary – Week 3: End the Lazy

What up world?! It’s your number one weight loss soldier Frank C, from Fat Man Unleashed, and I have five weeks left on mission, “Death to the Yo-Yo Life”. I finished the first four weeks of my nine weeks to be unleashed on BistroMD, and I have had great results. I lost eight more pounds in this time, so that is an average of two pounds per week. I am now down to 223 pounds, and I am feeling really good about that.

My goal is to reach 210 pounds, so I have five weeks left to lose 13 pounds. But I am enjoying this time, because it’s a great feeling to be less than 230 pounds. I remember stepping on the scale weighing in at 298 pounds back in Christmas of 2005. I have yo-yo dieted for years since then losing 50 pounds then gaining it back, lost 30 pounds gained it back, and I even lost 70 pounds once and gained it all back. In July of 2010 I weighed 270 pounds, my goal is to lose 60 pounds and never gain it back. And I am only 13 pounds away from reaching that goal.

I’m also very excited because I am going on a trip to meet with the BistroMD staff. I will film the whole trip so you all can see, I will also interview some staff members, and even the founder Caroline Cederquist M.D. herself. So if you have any questions please write them in the comment section now before it’s too late. I am honored to be able to sit in a room with people who have made it their life to fight hard in the war on health. We’re going to be brainstorming, and developing plans on how to have an even stronger impact in this war.

This is bigger than me, this is bigger than Israel, this is bigger than Fat Man Unleashed, bigger than BistroMD, this is about our world. And we want to see people across the world complete the mission, “Death to the Yo-Yo Life” once and for all! We want to be there to help each and every one of you break the yo-yo lifestyle. But we have to do it for ourselves before we can help you, and that is why we are fighting so hard to kill the yo-yo in our lives. And when we finish our mission, we’re coming for you, we’re coming to help people put a, “Death to the Yo-Yo Life” across the world.

Disclaimer: All products have been supplied by BistroMD. Views expressed here are my own. If you are interested in learning more, visit BistroMD.

This is an article from FatManUnleashed.com's Healthy Weight Loss and Fitness Blog.

Five More Weeks to be Unleashed on BistroMD