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

“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

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

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

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

I have a feeling that many of you out there are going to be making resolutions to lose weight. Am I right?

Before you set yourself up for a plan that seems foolproof but is destined to make you fail, here are a few tips that may help you make a plan you can actually stick to.

Tip Number One: You have to eat to lose weight

Sounds like a trick, right? Yes, it’s true that if you want to lose weight, you need to take in fewer calories. But that doesn’t mean that you need to starve yourself. Crash dieting will give you results, but in the long run, they will be results that you aren’t happy with. Crashing will cause you to be lethargic (which means you won’t want to workout) and you will most likely gain all your weight back with extra pounds on top of it. Try sticking to eating a few small meals a day every few hours. This will keep your metabolism up and give you the energy you need to get through those workouts that you should be doing.

Tip Number Two: A body in motion tends to stay in motion

It’s just a law of physics. Get moving! Remember, maintaining a healthy lifestyle and seeing noticeable changes is not going to happen overnight. If you’re starting out for the first time in a while, take small steps to reach your goal. Take a walk around the neighborhood. Play with your pooch when you get home. Find a yoga or Pilates class. There are a million different things you can do to get your heart rate up and to get those calories burning. Find something that you like and do it.

Tip Number Three: Water, water everywhere

If you’re a fan of the hit TV shoe The Biggest Loser, you’ve probably heard the expression “don’t drink your calories.” This is great advice. Those empty calories will really catch up to you without even noticing. Try switching out those sodas and juices for some water. If water just doesn’t do it for you, try adding lemon or other citrus fruits for some added flavor. Not only is water a zero calorie beverage that you can drink all day long without the guilt, it is incredibly healthy and necessary for every all parts and systems of your body. And if you’re feeling the need for an alcoholic beverage, opt for clear liquor with a clear mixer. A vodka tonic is one of your best options when it comes to lower calorie alcoholic beverages.

Tip Number Four: You aren’t perfect

Try to remember that you are only human and you are going to fail. You’re going to mess up and blow it. When you do, get right back up and keep going. Fit in an extra workout. Substitute the next day’s burger for salad. Just keep going. You can do it!

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

A Resolution You Can Stick To

But don’t panic. You can make it through this season without gaining so much as a pound. Here are a few tips that will help you make it through those holiday feasts without hating yourself in January.

Number 1-Fill up on the good stuff

Although the holiday season is usually associated with pumpkin pies, cakes and other decadent desserts, there are usually some healthy options that you can fill up on. Baked turkey, green beans, corn, sweet potatoes and salads generally accompany every holiday meal. Pack your plate full of these healthy, low fat options and feel guilt free. When the time comes for desserts, you may just be too stuffed to eat.

Number 2-Watch your portion sizes

Ideally, you can eat what you want as long as you eat small portion sizes. Although mashed potatoes and gravy, creamy casseroles and buttered rolls aren’t the most nutritious options on the table, having a few bites of what you want is not going to hurt you. Plus, if you really want to eat something, and substitute something else for it, the odds are that you are going to end up eating what you originally wanted in the first place. Save yourself the extra calories and just eat a small bit of what your mouth is watering for.

Number 3-Add in an extra workout

If you just can’t beat the temptation of holiday foods and know you are going to overindulge this season, add in an extra workout during the week to compensate for the calories. Maintaining and losing weight is simple: the number of calories you eat needs to be less than the number of calories you burn. Crank up your workouts to burn off excess calories and come January, you won’t have a problem fitting into your jeans.

Number 4-Lend a hand in the kitchen

While everyone else is sitting around on the couch trying to digest their 4,000 calorie meals, lend a hand to the host and help clean up the mess that was left behind. Washing the dishes, wiping down tables and putting away leftovers will burn calories and you’ll earn big brownie points with the host. Just don’t eat them.

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

Fighting the Holiday Feasts

Over the past few months I started three different workout plans and failed to continue to execute those routines. Time and time again I found myself motivated to stick it out, but something always held me back.

I initially tried the ever rigorous P90X workout videos. I followed the tapes and felt great for about 3 weeks. And then I stopped.

My next venture was yoga. I was set on two days a week of an hour long session. I did about 1 month of the classes. I felt better both mentally and physically, as it was a great outlet for the stress I would tack on during the work week. But when life got in the way of actually doing the classes, I stopped.

Then I decided that it was time to get serious. I was going to create a fail proof workout routine that I would stick to and would want to do. I thought of fun exercises I could do while in front of the TV. I incorporated cardio, stretching, and plyometrics into the routine. And like my other plans I set out to follow, I failed.

I think the problem with the routines is just that. It was a ROUTINE. I knew that it had to be done. Maybe I’m prideful, but I don’t enjoy being told what to do. And that is my biggest downfall in the exercise world, and in life.

So, with that in mind, I am developing an un-routine, routine. My new goal is to get two to three days worth of exercise without actually exercising. Running with my dog at the park, playing volleyball on the beach, swimming with my friends and playing baseball are my new exercise outlets.

By making exercise fun, I will WANT to do it rather than HAVE to do it. If I don’t have a set schedule that I feel must be followed, I think that I can successfully maintain a weekly regiment of exercise that will make me look and feel better.

I am starting this weekend and I hope that I don’t update in a month’s time with yet another fail. Saturday is a beach day with friends which will include a few hours worth of cardio-boosting skimboarding. I don’t know what the rest of the week has in store, and that is why I think this time could be a success.

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

My Un-routine Routine

I saw family that I hadn’t seen in years, cousins I grew up with as if they were my brothers. I remember playing basket ball with my cousin Bobbie, riding bikes through Puerto Rico with my cousin Tim, wrestling with my little cousin Brian, and I even got to share time with my cousin Eduardo who was too old for me to ever get acquainted with. I’ve got to tell you there is no greater feeling, then the feeling of being with the people you love and hold near to your heart. But they’re recognition of how much I’ve grown and changed over this period of time was an even greater feeling, and was a positive reinforcement that has put the fire back in my soul.

When you think about it why do we try so hard to transform our bodies and our lives? Maybe so we can feel good, look good, be more athletic, more attractive, to have more confidence, or self esteem. But when it all boils down to it we really just want people to notice all these differences when they see us. After all who are we trying to impress with this weight loss? Our own selves’ when we look in the mirror? Well yes of course we want to be proud of ourselves, but what we really want, is to amaze those people who see us outside of the bathroom.

The bottom line is we want people to notice. We want people to ask “How’d you do it?” Let me tell you that is one of the greatest rewards for me. Being able to share my success and achievements with others, especially with the people closest to me; is one of the greatest positive reinforcements that help me to stay on the right track. We should all try and find our own positive reinforcements, I believe that is truly the only way we will be successful. We need something to remind us of why we work so hard day after day, week after week, month after month, and so on.

But after all that was said, I’ve got to be honest with you guys. I didn’t do a great job at demonstrating how I made that transformation. Due to the fact that I cheated on my diet for the two weeks that they were here! I was only supposed to cheat for one week but it’s like I got caught in a web. Next thing you know one week stretched to two. But the good thing is I stopped it there, and did not let it go any further then that.

So my question to you is what is your positive reinforcement? What are you using to keep you eye on the prize? Who do you have to hold you accountable? What are your goals, and how do you remind yourself of them everyday? These are questions that you should have answers for. Thank you for reading, Be Blessed.

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

Positive Reinforcements

That’s where having that motivating factor comes into play. That factor is so powerful that it forces you to power through your weakest of moments. Like when you are thinking of eating just one cookie.. which almost always turns into 3, then 5, then the whole pack. Or when you say to yourself I’ll take today off and start again on Monday… but Monday becomes Tuesday and Tuesday becomes next week and next week becomes next month. Oh, and the drive-thru for dinner temptations. Don’t even get me started on that. Those are the moments when you need to dig deep. When you look at the situation and say to yourself, “No! That’s it. I will get through this!”

I can’t even keep track of how many times I’ve given in to the temptations and have been weak. It sucks! Why? Because I’ve lost control. Losing control is not a good feeling, especially when you are on such a tough journey. Losing weight is very challenging. Weight loss is simple. Yet really difficult. To lose weight you need to eat less calories and exercise. Pretty simple concept. Sticking to it is the hard part. That’s why you need the motivation to get you through it.

So what’s your motivation? Mine? Well.. I have several. I am battling the potential of self inducing diabetes. I want to win this battle. I want to be around for my daughter and be a positive role model. I want to be able to say that I finally gained control of myself. I want to prove to myself that I am strong enough to accomplish this ( I know I am but the proof is in the weight loss). I want to prove the haters wrong. And then I have tons of tiny little motivating factors that are keeping me going. Some are more special than others, but all of them help.

So, I repeat, what’s your motivating factor?

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

Find that Motivating Factor

So my issue with this guy is that he thinks that he knows it all. Heck, maybe he does. At first I thought he was just being over zealous with the sharing of his knowledge. I figured I’d listen to what he had to say since he has been able to successfully maintain his weight loss for several years. But over time I realized that it was just too condescending. It was as if anything besides what he preached was not good enough. It was his way or the highway.

He’d doubt just about everything. I recall when I told him I was able to do a pull up at 284 lbs. He said it couldn’t be done. But guess what… I did it and got it on video. I performed a clean pull up at 284 lbs. Something he couldn’t. See.. the thing is he doesn’t know my body and what I am capable of. All he had to go by was what he was capable of. There was another time where he said it was impossible for me to do a proper burpee… guess what I did those too.

This guy would even doubt other success stories. There’s a guy that dropped about half his bodyweight in less than a year. All this hater had to say was “I guarantee you he gains it all back in 2 years.” Not a “Congrats, I wish him the best” but a negative remark about how he thought the guy would fail. He was such a downer. The final straw was when we were about to have a contest, which I honestly believe I would have won, and life happened. Things came up in my schedule that prevented things from happening as planned. So he turns around and calls us names and some derogatory remarks. Really uncalled for stuff. At that moment I realized how much I did not want this person in my life anymore.

Now, this person will probably respond on his site. Maybe even leave a comment below. I can care less. I’m venting. lol. The guys is living proof that what he has tried and done had worked. I can’t take that from him. He is helping others with his story and knowledge. But the way in which he tried to “help” me was just not working out. So yes, in my eyes he’s a hater.

Maybe I’m a hater for hating on his approach with me?

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

There’s a Hater Amongst Us

But if you find something that you enjoy and look forward to, it will be easier for you to make time for it. We all make time to eat; mostly because it is a fabulous pastime. But the other end of the spectrum is oftentimes harder to enjoy. By taking part in an exercise routine that you loathe, chances are slim that you will continue to do it.

What you are passionate about? Did you used to play a sport in your younger years? If so, try to fit some aspect of that into your workout. If baseball or softball was your game, swing a weighted bat. If you enjoy football, have a friend throw the ball to you as you sprint to catch it. Find a way to fit what you like into your workouts, and you will do more of them.

Another good thing to remember is that if you do the same routine over and over again, you are going to get bored. Chances are that you would not read the same book over and over again. You already know what is going to happen; there is no excitement. Try to mix it up and do something a little different each time you are working out. You will use different muscles and gain strength in different parts of your body. Plus, you will find that by doing various activities, your interest in being active will spike.

There are so many activities that you can do that will help you lose weight and get in shape. No matter what you enjoy doing, be creative and mold the pastime that you love into a fitness routine that will keep you slim, and keep you motivated.

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

A Tip or Two for Motivation…

Look at yourself in the Mirror...Positively.

It’s true. Self image accounts for a good portion of how we look. According to Sarah Grogan’s 2007 edition of Body Image: Understanding Body Dissatisfaction in Men, Women, and Children, she states that,

“Promotion of positive body image is important in improving people’s quality of life and physical health, and body image is implicated in a number of health-related behaviors. Although being dissatisfied with the way that we look and “feeling fat” can motivate us to exercise, it may also prevent us from engaging in organized sports activities such as joining a gym or exercising due to concern about whether we have the right kind of body to fit in with a sports culture that promotes a slender ideal…Body image factors may also influence whether we restrain our eating. Positive body evaluation has been linked with healthy eating, and we are less likely to binge eat and engage in restrictive dieting and self-induced vomiting if we feel satisfied with the way we look.”

…

In a nutshell, it’s important to at least have the ability to see who you are in a positive light. If you can’t even begin to do that, then what’s the point in attempting to change the way your body looks?

No, I’m not saying that you need to look in the mirror and give yourself some encouraging compliments vaguely reminiscent of Stuart Smalley from “Saturday Night Live,” though that wouldn’t hurt. I’m just saying that you need to think of yourself in a positive light, EVEN if you think there is something that you’re not fond of about yourself.

Remember, no matter what it is that you dislike, there’s no way you can hate every aspect of yourself. Find something that you like; find a few things. Take those thoughts and smile about them, hold them close. Make sure that, while you’re thinking about something that you want or need to change in yourself, you ALWAYS keep those positive feelings close by.

As a sufferer of scoliosis with pectus excavatum, I’ve had an extremely up-and-down struggle with body image. The scoliosis has curved my spine, tilted my hips and bent my rib cage; the pectus excavatum has left a huge dent right smack in the center of my chest. Believe it or not, I’ve dealt with the chronic dull ache at the center of my spine and the intermittent shortness of breath with a smile and only light complaining. It’s the cosmetic aspects of each defect that have eaten at me every day since I hit puberty.

Up until last year, I’d worn a bikini only a few times and I shied from anything with a neckline that sank below my clavicles. What changed?
It was what I said to myself in the mirror. (Not out loud, mind you. Well, not all the time…)

I stopped covering the mirror with a towel and started at least looking at myself. The next step was stopping to look at myself. After that, I worked up to appraising something else other than my perceived defects: my eyes, my ears…

It eventually got to the point where I didn’t need the mirror anymore to keep these positive thoughts flowing. They also started to focus on things other than the physical aspects, such as my mind, the smile I gave to a little kid the day before, etc. Small things, big things, anything!

Once you have these positive thoughts flowing in your head like a natural spring, it’s a hop, step and jump over to where you need to be to start making positive changes.

Try it. I dare you.

Photo courtesy P0psicle.

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

Let’s Start with the Man (or Woman) in the Mirror

By far, my least favorite of all the filthy, scandalous four-letter words in the English language is “DIET”. No other word has the ability to make my toes curl and skin crawl like the dreaded “D” word. Tell me that the idea of having to go on a “diet“, or the memory of having been on a “diet”, isn’t enough to give you nightmares. Ok, so maybe I’m being a tad bit over-dramatic here, but you and I both know that dieting sucks.

For me, being on diet used to be like a dirty little secret that I kept hidden from the rest of the world, in absolute fear that they might find out. Why I thought of it as a secret, I don’t know. It’s not like people couldn’t just look at me and tell that maybe I needed to start watching what I ate. I guess maybe what I was really afraid of was the questions:

“What diet are you on?”,
“How long have you been on it?”,
“Lose anything yet?”,
“How much are you looking to lose?”
“How many Weight Watchers points would this be?”
“Should you be eating that?”

On top of hating the unending barrage of questions, I was also trying to protect my pride. See, I acknowledge fully that I have serious pride issues. If everyone knew I was on a diet, and I couldn’t do it, then that would mean everyone would know I was weak and a failure. To me, there is nothing worse than letting other people know that I can’t do something. I have a hard time asking for help, and an even harder time walking away from something I haven’t finished. The idea that people would look at me as weak or incapable is unacceptable for me. If people are going to judge me, then I am going to give them something to judge. I welcome the challenge. I finish what I start. I push through the hard parts. I don’t walk away.

EXCEPT when it comes to weight loss. For some reason, when it comes to dieting, I find it so easy to just give up. I have no idea why time and time again, this is the one thing that I seem to be so quick to walk away from. I’ve spent a lot of years thinking about this and have come to realize that I have a 50 pound or 6 month limit. Any diet I have ever been on has only been effective for that amount of time or that amount of weight. And, of course, the weight has always come back. All that hard work and sacrifice tossed aside. This was the story of my dieting life.

Until this time! Right? Uh no, sorry, not so much….

I had been deluding myself into thinking that this was the first time in my life that the weight wasn’t going to come back. Woo hoo, go me! I had been counting that fact as a minor victory. See, it had been about a year, and I was only about halfway to my ultimate goal. I hadn’t really seen much movement on the scale in that time, and I thought I was still living a focused, balanced lifestyle. Then this morning I got on the scale for the first time in months and saw that the numbers were going the wrong way. Twenty pounds in the wrong direction, to be exact.

After suppressing the urge to vomit, and wiping away a few tears, I realized I wasn’t really all that surprised. I had gotten to the point where I was feeling so frustrated and completely unmotivated to do anything about losing anymore weight. The last few months had thrown me completely off course, and I was starting to see and feel the negative changes in my body with each passing day. I ignored it for as long as I could, but those numbers on the scale made it reality. The fat was coming back, and there was no one to blame, but myself….AGAIN.

And the truth is….I’m scared. Terrified, actually. I can’t go back to where I was – sick, sad and lost. I’d love to summon that “all go, no quit” part of my personality that would grab my psyche by its temptation-loving throat and throw its flabby backside onto the elliptical machine, but I can’t. I’m stuck, free-falling backwards, and since I already threw out all my super-sized fat clothes, the idea of gaining back all that weight is simply not an option.

So now I’m turning to you, FMU’s faithful readers. I’m making this public because I need the challenge. I need to hold myself accountable, not only to myself, but to those who care about me, and want to see me succeed. Sounds silly, I know, but I lost the first half of the weight in a Biggest Loser competition at my job, and probably wouldn’t have done as well if I hadn’t been in the spotlight. I’m putting this out into the universe, and hoping that once again, my pride will take over and I’ll be able to set myself straight again. Wish me luck.

Photo courtesy Hendrick’s Photos.

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

Coming Out of the Dieting Closet

Like most people, I find myself wanting to lose some inches and weight. So I went back into the gym, I am watching what I am eating, and I even hired a personal trainer. But with all of this, I still found myself wanting a little something more to kick my ass. So I decided to join a class called Bootcamp.

It meets 2 times a week for an hour in the evening. It’s run by an ex-army drill sergeant who believes that pain is power. Just the name itself sounds intimidating but I said to myself that I could do it. But as I walked into the gym for that first class my doubts and insecurities came to mind….will I be the only rolly polly in the class?? Will I be able to keep up with everyone?? And my biggest fear….will I look really stupid and embarrass myself.

So as I start to see my fellow classmates enter into the gym and get all the introductions out the way, I realized that two of my fears came true. I am the only non-skinny person in the class and this is everyone’s 5th time taking the class. Great!! Now everyone will laugh at the chubby girl trying to keep up. But as I found myself wheezing like there was no tomorrow, I noticed something. My classmates were encouraging me. When I felt like I couldn’t do another push up I heard someone say, “Come on!!! You can do it, just push it out!!” This gave me the will to keep going as well as coming back the next class.

So as I enter the gym for the next class, I was feeling good. I completed the first class and so the worse was over. How sadly I was mistaken. The class begins and we go through the motions. About 15 minutes into the class the instructor yells for us to go upstairs and grab a treadmill. He pairs us up and has us put the treadmill to a speed of 10. We are to take 30 second turns running on the machine. Now, as I see the treadmill’s rubber floor whiz by at a speed of 10 all I could think about is….How the hell am I suppose to do this?? When I use the treadmill my speed of choice is a 3.3 and that puts me at a brisk walk. And if you have never seen a speed of 10, let me tell you that it’s freaking fast!!

As I stand there and watch my partner, who is in her early 50′s, jump on this machine and make it look so easy, I am trying to psych myself up. I am telling myself that I can do this, I’m tough, I’m strong, and I’m in control of my life. This is why I signed up for this. Now it’s my turn. I step on the sides of the treadmill and look down at the rubber flying by under me. I can do this, I keep chanting in my head. I take a deep breath, look up, grab the side handles and anxiously await the instructors signal.

When I hear the instructor yell go, I placed my foot on the treadmill to run. This is where my third fear comes true. You remember the one…..I am scared to make an ass out of myself. Yep that’s the one. So as I place my foot on the treadmill, I just remember feeling this sensation of leaning forward and desperately trying to grab something but only getting air. The next thing I know my knees hit the rubber, along with my hands and I land on my rear end with an un-lady-like thump against the back wall. As I sit there in utter humiliation and mortification I can hear the gasps and the “are you all rights” all around me. I can’t believe this just happened. It’s like a comedy except it’s not funny because it’s me!!

I immediately jumped off the ground and said that I was alright. I didn’t want to be fussed over and draw more attention to myself. I just wanted to prove that I could handle the class and I belonged there. So the instructor, realizing a little too late, put me on a separate treadmill and reduced my speed to 6. I went on and continued the class. I felt like crying a few times due to embarrassment but I stuck it out.

At the end of the class everyone came up to me to check on me and to tell me good job for hanging in there. I didn’t feel like I did a good job. I was feeling sorry for myself and my insecurities came back. But as I drove home I realized something. I am tough. How many people can fall off a treadmill, pop back up and complete the class?? I know that people probably got a good chuckle from watching me flail like a fish out of water but so what. So who cares that I can’t keep up with my classmates. What’s important is that I did it all at MY pace and pushed myself and gave 100% (plus some skin).

Everyone’s fitness level is different and I shouldn’t expect myself to be at a 10 when I am at a 6. I will be a 10 one day but I have to work my way to it. And who cares that I am the only round person in the class. What’s important is that I am taking the steps to do something about it. And who cares that I looked stupid for a couple of minutes and my new nickname is tripper. The important thing is that I got back up!!!

Photo courtesy SashaW.

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

Getting Back Up…..

You may have just read the title to this blog and are left wondering “What does this have to do with weight loss?” Well my answer to that question is, “It has everything to do with it!” Did you know that 2/3 of America is considered obese? Which is not surprising being that we no longer have to fight, hunt, and kill to get our food. No not at all, we live in a time of fast food and microwaves. It’s sad to say but we as humans try to find the easiest and fastest but yet not so beneficial way to do everything.

Our bodies are set up naturally to cheat, and find the easy way out of things. Billions of dollars are spent every year on technologies that makes things easier and more accessible. Things like cars, planes, computers, telephones etc. Technology does make our lives easier but it will do so at a cost. We’ve paid the price with our health, and fitness; our bodies have dealt with the burden and have paid the cost. America as a whole has become over fat, and extremely lazy.

America is in a depression but whose fault is that? The fault belongs to each and everyone of us. We as individuals have not taken care of ourselves, our families, our jobs, nor have we taken care of our country. If you study history you will find that in the great depression it was not the government that fixed things, it was we the people that came together and fought for a change to be made. We the people are the one’s responsible for the mess in this country, and I believe it is wrong of us to place blame on any political person in government.

Government is there to make laws, rules, and regulations, but those are made by the demands of we the people. It was we the people who fought against slavery, racism, women’s right, gay’s rights, animal cruelty, tax regulation, etc. It is we the people that put politicians in government to fight for what we the people want. But we the people have become to fat and lazy to step in and fix things ourselves. We would rather live average and ordinary lives, and let the government magically make things all better. Sorry to tell yah but, “It ain’t gonna happen.”

To make a real change in America, each of us individually need to live our lives to the best of our ability. Anything we do needs to be the best we can do. I strongly believe that if we do not take control of ourselves, and if we do not become the master of our own lives. Then anything we do, know matter how great a job it is will never be done to the best of your ability. I believe that 2/3 of this country are not performing at there best, therefore our country is spiraling downward at top speeds.

We are living in a blessed nation, and the generations before us worked hard and worked there best to make this country what it is today. But this new generation has taken all of that for granted and has sat back and watched as America has crumbled. Now ask yourself, what can I do to make a real positive CHANGE???? The answer is simple to say but difficult to do.

Become the master of your life, and take control of your surroundings. If you’re over fat then lose weight, if you’re weak then get stronger, and search for every flaw you can find in yourself and make ways to improve them. Do what you know you need to do, and stop doing what you know you shouldn’t be doing. If we plan on pulling America out of this depression, then each of us individually need to grab the steering wheel and take control. Once you have done this then spread the word to each and every individual you may know.

This country needs to be restored and we must start from the inside and work our way out. My goal in life is to inspire as many people as a can to make this change in their lives. I truly believe that success is in us all, we just have to want it bad enough. When we all individually work at our best, then together we can make a real and lasting change. United we stand, divided we fall.

Photo courtesy Tony the Misfit.

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

America is in a Depression but Whose Fault is that?

It’s 11:10 PM. I’m tired. I want to work on tweaking the website. I’m sleepy. I want to go to bed.

What do I do? I get off my ass…and workout. This is what it’s going to take for me to get to where I want, and need, to be. Thanks to my wife’s consistent urging to workout last night, we did just that. 105 burpees each, followed by sprints. All done within 28 minutes.

That ain’t bad for a 288 lb fat guy and his 120+ lb wife that didn’t start doing burpees until a couple months ago. The most I’d ever done non-stop was 30 to 35 burpees. This is a new personal record.

Earlier in the day I washed 3 cars outside and if you’ve ever washed a car, it’s a mini workout. Try washing and drying a car, an SUV, and a mini SUV. I was about to throw in the towel and go to bed, but my wife wanted to workout. I wanted too as well, but I didn’t want to (if you know what I mean).

It was supposed to be a lifting session, but due to time constraints (being past 11 PM) and we had plans for the morning, we set our minds on burpees. Quick, total body, and highly effective. We had just done 3 sets of 20 burpees the day before, so we decided to just to do one long set of 20 to 30 burpees and then possibly do some sprints afterward. We allotted a total workout time of 10 to 15 minutes.

There we are doing our warm up jumping jacks. My wife was feeling like crap, I was all tired and wanting to sleep and the mosquitoes were sucking at us like Nosferatu in black and white! I had The Shacks floodlight shining on us and the green grass in our backyard.

For some reason, the last two days I’ve been nervous/scared before a workout. So I was anxious to get started. I go down and do my first burpee. So does she. Then I’m at 10. So is she. Then 15. Usually at 15 burpees I’m already feeling it in my legs and wanting to stop. I hit 20. I stop. Then 5 seconds later I decide to do 30. I hit 30. Then decide to do 45. I hit 50 and decide to do 60. I hit 60 and decide on 75. The number I wore in high school. At this point I’m drenched in sweat. My hands and shirt are filthy from the dirt. My legs are burning, but not so bad that I have to stop. My breathing is ridiculously under control, but I’m breathing heavy. I am still able to carry a conversation as I tell my wife what number I’m up to. She is following right behind on 70 burpees. I hit 75 and then decided to do 100 burpees. When I hit 100 I figured I’d do more than 100 and settled on 105. 105 burpees total, non-stop except for 1 to 3 seconds between each burpee.

I honestly felt like I could have kept going all night, maybe this weekend I will do that and get it on video. I was just happy to get in 100 since it was a goal I set for myself a few weeks ago after watching some kid crank out 300 burpees on youtube. The kid was 140 lbs and did them lightning fast.

I guess we both shocked ourselves. We had no idea we had 100 burpees in us. Non-stop.

The mind and body are special. Very special. Push yourself. Get out of your comfort zone and you will see results. That or you will probably hurt yourself…but there’s only one way to find out. Right?

Here is a video of me doing about 10 burpees, in bad form at 280+ lbs.:

Click here to view the embedded video.

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

105 Burpees Non-Stop by a 288 lb Fat Man

“Where I am today, is where my mind put me, and where I’ll be tomorrow, is where my mind will put me.”
-Billy Blanks

If your reading this blog it is probably safe to say that you are trying to lose weight, or in one way or another you want to change your body. If that is you, then the first thing you must do in order to make a lasting change to your body is; you must change your mind, and you must change your way of thinking. In my opinion, we should all strive to be in complete control of ourselves and our lives. If that is what you desire then you must understand the steps necessary to get there.

In order to take control of your life, you must first take control of yourself. In order to take control of yourself, you must first take control of your body. In order to take control of your body, you must first take control of your mind, and to take control of your mind, you must first change your way of thinking. When you think about yourself, or your life, or your family, or anything in your environment, do you think as a pessimist, or as an optimist?

When you wake up in the morning what are the first thoughts in your head? Do you dread the idea of peeling yourself off that comfortable warm mattress of yours? Do you get exhausted just thinking about the exhaustion you’ll encounter once you get in to work? Do you think about the bills you can’t pay, the money you don’t have, the car that’s in the shop, the economy that’s going down the drain, the world that’s coming to an end? When you look in the mirror to put on your clothes, do you think about how fat you are, how your clothes don’t fit, or how out of shape you’ve become? Remember this “Where ever your thoughts lie, YOU, will be there lying next to them.”

“You are what you eat,” have you ever heard that saying before? Well I believe it’s more like “You are what you think.” It’s seems like the norm for of us to think of the negative in our lives. But then how is it that we could possibly expect anything positive to come our way? If you look in your mirror and think to yourself “I’m so fat!” Well I hate to tell you but, that’s probably not going to change, unless your way of thinking changes.

We need to see ourselves as that slim and lean person. We need to visualize us fitting into those tight clothes. We need to act as if we are already that Man or that Woman that we so desire to be. When you look in the mirror instead of thinking to yourself “I’m so fat,” think to yourself “I’m not that fat guy any more, this is a new me, and I am becoming the person that I was meant to be.”

When you step out of your house you need to be the new you. You need to get excited because you are a new person, and I guarantee people will notice the difference in you right away, and so will you. The mind is by far the most powerful muscle in the human body, hands down. However, a lot of us seem to be naive in this matter, and don’t really understand how much of an impact our thought process has on our bodies and on our quality of life. So my challenge to you all today is to change your way of thinking, and soon, you to can tap into the power of your mind.

*Photo by Cynergist.

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

The Power of the Mind

Two major things occurred to me during the past week. My beloved grandmother passed and my three children along with my estranged wife Lena came from Florida to visit me. My grandma served the disabled during her too short life of 73 years. Her husband, my grandfather, was blind afflicted with the degenerate disease Retinitis Pigmentosa. Three of her six children also have the disease including my father. RP as it is more commonly referred to is the same disease Las Vegas developer Steve Wynn has as well as former San Francisco Mayor Willie Brown has.

After the funeral and burial I got home and peeled off my suit. I took a cleansing shower and thought about a lot of things while I lathered. I came out of the bathroom with a sense of purpose and began to tidy up the apartment. I attacked my forgotten closest with vigor and as I made my way to its long hidden bottom I dug out the “Box”. Formally the Nike shoe box housed a pair of Air Jordan’s but the 1990’s and Rob Liefeld’s brilliant comic book artwork changed that. The newest tenants, my favorite comic book issues quickly took up residence. The Air Jordans were relegated to underneath the bed status, ultra worn. I was a high energy kid, super active and peculiar…but alas I digress that is a story for another post.

As I opened the box for the first time in over ten years the overwhelming and invigorating feeling of comforting nostalgia surrounded me. It brought me back to a time before my kids, a time before Lena. A time when all that mattered to me was playing football and comic books. A time when grandma Concetta was a physically strong mother and her double baked lasagna was legendary. Flipping through the comics three things struck me. First the great artwork, second the awesomely unique physiques portrayed as the ideal and how far my body was currently from attaining my dream super hero shape. I decided that I would give each of my kids two comic books to enjoy, the perfect gift to greet them with as I had to pick them up from the airport in less than two hours.

My house cleaning session ran overtime with all the nostalgic day dreaming. I picked out six comics and grabbed the car keys and proceeded on my journey to New York’s LaGuardia airport. My one and only goal was to pick up my three angels, the sole people in my corner. My ex on the other hand I was determined to be cordial with, but not too nice. It is always a balancing act and test of my will for she can be my Kryptonite.

Which leads me right into the thinking I did during the 40 minute drive from the Bronx to Queens. I thought about the comics and the physiques the super heroes were depicted has having. None of the superheroes were fat! This perplexed me. If Superman was so omnipotent why couldn’t he get away with a lil’ bulge? Belly fat would not have diminished his status. Superman’s powers were so extraordinary even in the realm of super heroes that he could get away with being out of shape. Furthermore I am willing to wager that if he actually existed he probably would be fat! Come on think about it, flight, X-ray vision, super strength, super speed…these powers are innate and have nothing to do with his body mass index! How cool would a chubby Superman be? Maybe a fat Superman would be more inclined to grow a handle bar mustache to boot or is that wishful thinking on my part? Picture it Superman with a Budweiser in one hand kicking villains around like rag dolls. Super man could rock a baggier suit ala Babe Ruth style.

A fat Superman will no doubt lead comic book buffs to ask: what if a Fat Batman existed? A portly Batman battling The Joker as villainous goons mock Gotham’s vigilant guardian: “Hey FAT MAN!” And then “POW!” right in the kisser Penguin you met your caloric match. Batman might get stuck in the bat mobile, so maybe a Hummer style make over to his wheels might be appropriate. I can envision major advertising campaigns by America’s favorite fast food companies featuring the chunky super heroes. McDonald’s, Burger King, and Wendy’s all competing to get a fat super hero to sign a contact to endorse a Big Mac, Whopper or Frosty. A fat Wolverine would be the Domino’s or Pizza Hut leading man with each one of his adamantium claws piercing through hot cheesy pies.

A definite no-no with our fat version of super heroes is of course Spidey.

Everyone’s favorite web-slinger Peter Parker, aka Spider-Man couldn’t be a 300 pound super hero for practical reasons. Spider-Man might need to be rescued himself if he ever became wedged between two buildings. Get the Crisco, Fat Spider-Man’s butt is breaking multiple city decency codes.

Fat super heroes would give the heavier youngster hope and confidence. National Football League linemen are big boned and they look super hero-ish….so why not in comic books, cartoons, and movies? The NFL has found a role for the rounder male why not Marvel or DC comics next? We definitely need flabbier Super Heroes. If not for the kids at least for me…it would make reaching my goal all the more easier.

As I approached the arrival gate I could hear my kids before I could see them. My stomach fluttered with the excitement of their presence and I smelled the pages of the comics for the last time.

I dedicate this post to my kids who inspire me to be a super dad even though I always fall short and to the loving memory of my Grandmother who was a true Super Hero.

See links below regarding RP:

http://en.wikipedia.org/wiki/Retinitis_pigmentosa

http://www.lighthouse.org/medical?gclid=CMag5b26xZsCFZJM5Qod5zOfAg

*Images courtesy of Power House Health Club

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

Super Size My Superman and Batman, Fat Super Heroes to the Rescue

Letting the Warrior Mentality Rest
Sometimes you can get carried away with the hardcore workouts, the pounding, the sweating, the minor aches…and sometimes you need to just stop.

Personally, it’s hard for me to take a few days off from training. Especially when I am in such a groove with my workouts and weight loss. There have been many times when a day off has led to months off and many pounds gained.

I come from the school of train hard or go home. Ever since high school I’ve been told to workout hard and fight through the pain. The warrior mentality has it’s purposes but sometimes we need to lay off so that we can further our physical development. I once took a week off and came back stronger than ever.

Listening to Your Body
Recently my body has been begging me for a break. Guess what? I didn’t give it a break and now am suffering the consequences of that decision to continue to train through the pain.

A few weeks ago I was feeling soreness in my left shin/leg and figured I could fight through it. That continued for a couple of weeks until I developed a sharp pain in my shin. I was then forced to take a few days off from performing any leg workouts, running, or sprinting.

Then just last week I started doing assisted chin ups with bands. As I finished my last set I then decided to do some burpees (burpees are my new obsession). On my last set I felt my left chest tweak with a sharp, quick pain. Like a dumbass I figured I’d pump out the last 5 reps and deal with the pulled pec afterward.

So here I am with a pulled pec and sore leg. Why? Because I was using the warrior mentality to fight through the pain. This week I decided to lay off of 98% of my upper body workouts and to focus on light leg workouts. I performed some light weight squats for the first time in months this week and will be walking and biking for the majority of my workouts until next week.

If you feel tightness for more than a day consider not working that bodypart out for a few days. If stretching and rest don’t do the trick then see a doctor or physical conditioning specialist, just in case it’s something serious.

It’s Okay to Rest and Focus on Other Aspects of Your Health
One positive drawback from taking some time off is that I get to focus on my eating. Mastering my food intake sometimes feels like a full time job, but focusing on it solely while just chillaxing isn’t that bad.

The key is to not slack. If you are taking some time off from working out, say a week or two, make sure that you are committed to staying focused with your eating. Don’t take a week of rest and eat 5,000 calories a day on top of it. You will feel like crap!

Stay Motivated
This is a crucial time for me. I am losing weight consistently again and my workouts have been really good.

Motivation can wane during times like these, but you need to keep in mind that you will be coming back stronger and ready for some more ass kicking! Keep busy by walking, which is a seriously underrated exercise.

What do you think about resting and listening to your body?

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

Listening to Your Body, Resting the Warrior Mentality

Who is in control of you? Are you aware of the fact that the majority of human beings are controlled by there environment? Our surroundings have a direct impact on our emotions, our emotions trigger thoughts in our minds, and the thoughts in our minds send signals through our bodies which cause us to do what we do. So in reality most of us are controlled by what we see in our environment, rather then what our environment sees in us. A true leader is not controlled by his environment, and neither by his emotions. A true leader is controlled only by his mind, and a great leader fills his mind with wisdom, knowledge, compassion, and understanding.

Our bodies are designed to do what our brains tell it to do. Whenever we make a single movement, first our minds must send a signal to our bodies telling us its time to make a move. But what happens when we’re feeling tired or lazy? And even though we know in our minds what needs to be done, our bodies tell our minds “I don’t feel like it right now.” This is an example of our body being in control of our mind. Until we overcome this battle within we will never become the master’s of our lives.

Is it hard to believe that your life can be very simple? Well it can, but only when you’re the master of it. That isn’t to say that some tasks will not be difficult, but the plans we make to reach our goals are usually simple plans to follow. When we are in complete control of our lives there is absolutely nothing we cannot accomplish. As long as we have a plan that has been tested and proven to work then we can do it. There is a pathway to any destination that you desire to take over and make your own. As long as we stay committed, consistent, and we stick to our plan of attack, then we can do anything. Although many things will be challenging, nothing will be impossible for you.

Weight loss can be a difficult task, but why is that? There are only two simple rules we need to abide by in order to permanently get rid of the fat from our bodies. Rule number one is “what you eat,” we need to cut out junk food, salt, sugar, oil, and eat well balanced meals. We need to eat breakfast, lunch, and dinner, with two snacks in between those meals. Rule number two is “exercise,” we should be doing 30minutes to an hour of cardio 2-4 days a week, along with weight training on each individual body part. That’s it!!! Seems like a pretty simple plan right, so why is it that we seem to fail at it time and time again? The answer is because our bodies are in control of our minds, rather then our minds being in control of our bodies.

Every time we resist the temptation that tries to lead us off course, we give our minds more of the control. Every time our bodies say “NO, I don’t feel like it” but our mind say “YES, this needs to be done” we win the battle within. We need to listen to what we know is right, and by doing so, our minds gain more control over our bodies. This is an exercise in itself, but once you’ve given your mind complete control, the possibilities are endless, and you WILL become the master of your life.

The mind is the only muscle in the body that has no limits to its growth. So the next time you plan to go to the gym, or you choose not to eat that piece of cake, even though your body says otherwise, remember that you are exercising the power of the mind. You are becoming the master of your life. You are no longer apart of the 95% of people who allow there environment to control who they are. You are now joining the 5% of people who are not controlled by there environment, who know who they are, and most importantly, who know who they’ll become.

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

Become the MASTER of Your Life!

As adults, we have the option to either take responsibility for our choices, and try to change and lead healthier, more active lives, or we can bury our heads in the sand and wait for the cranes to show up and carry our oversized behinds out of the house when we’re too big too fit through the door. OK…a little harsh, I know, but that doesn’t make it any less true. As adults, we DO have the ability to decide how we want to live our lives, and are prepared to deal with the effects of those choices.

Our children, however, don’t have that choice.

What’s scarier than the staggering number of obese adults in our country, is the number of obese children. 14% of children between the ages of 2 and 5 are already overweight. Due to lack of exercise and poor diet, Type 2 Diabetes is expected to afflict 1 in 3 American children born after the year 2000. In African-American and Hispanic communities, this number will rise to 1 in 2.

I’m not a parent, so far be it from me to chastise anyone on how they are raising their children, or try and tell them what they are doing wrong. However, even though I don’t have kids of my own, I was a fat kid, and I am currently a teacher who sees first hand the effects a sedentary lifestyle has on a young mind. It’s hard not to be concerned when you see children coming to school, day after day, with nothing but a sack full of candy, chips and soda to eat as their food for the day. Or, when you see an 11 year old wheezing and complaining after walking up one flight of steps.

We live in a time where kids spend up to 6 hours, or more, a day in front of a TV or computer screen. And if they aren’t getting any exercise at home, they certainly aren’t getting it at school either. 92% of schools in the United States don’t have daily physical education classes, and 33% of elementary schools don’t even have recess on a regular basis.

Personally, I have seen how making small, positive changes in my daily routine could snowball into leading a much healthier and active lifestyle. I felt the motivating effects that increased movement and exercise had on every aspect of my life, and wanted to share that with the students I teach. Two months ago, I was given the opportunity to work with a free program called “Mighty Milers”, which is designed to get kids running and walking, and is sponsored by the New York City Road Runners Foundation. Currently the program services 75,000 students at 182 schools and community centers nationwide. Schools are asked to have students walk or run at least a half -mile, 2-5 times a week, and to pledge to meet a year-long, cumulative goal of anywhere between 26.2 to 104.8 miles (1 to 4 marathons).

The experience I have had running this program at my school has been one of my most rewarding as a teacher. Not only was the opportunity to participate in the club a great motivating tool for my students academically, but it also helped to improve their focus and performance in the classroom as well. My students have started to learn how to set realistic, short-term goals for themselves, and have experienced the pride that goes along with seeing those goals met.

I wasn’t just the facilitator of the program – I made myself an active participant as well. I felt I needed to lead by example, and was there with the kids every day, sweating it out, mile after mile. Sometimes we ran (or at least tried to), but most of the time, we walked, anywhere between 1 and 2.25 miles a day. The first week was hard, but like anything, it became routine, and before I knew it, the students had become as fully engaged in this experience as I was. Physically, they all got better, and it became easier, as these things usually do. What I didn’t foresee, however, was the amazing effect this experience would have on the personal relationships in our classroom.

Socially, I have seen my students bond with each other in an entirely different way than they have all year long. After a couple of sessions on the track, the walls that separated the cliques and groups seemed to disappear. Every day, I would observe how students interacted with each other in a different, and positive way. The “quiet kid” became the “funny kid.” The “nerd” became the “track star.” The “prima donna” learned that she was the fastest runner in the entire grade, leaving the macho, athletic boys in the dust time and time again.

I watched them leave behind the stereotypical behaviors that are associated with most middle-schoolers and become each other’s biggest fans. At the end of the year, when students typically start getting a little crazy with the thought of summer vacation, my students actually got calmer and more manageable. During this short period of time, we managed to put in over 30 miles, and the kids were rewarded with T-shirts and medals for their hard-work. Several parents thanked me, and told me that they plan on continuing the routines with their children over the summer, not only as a way to get in some exercise, but as a bonding experience too.

It’s no secret that a healthy body and a healthy mind go hand in hand. Programs like “Mighty Milers” open up a new world to kids, one that extends beyond the mere act of running. Next time you decide to go out and do something active, and physical…take your kids with you. Son, daughter, niece, nephew, neighbor…do what you can to get them out into the fresh air for a little while. Trust me, they can put down the game controller for 30 minutes and can set the DVR to record that episode of Hannah Montana or Drake and Josh.

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

A Healthy Body Equals a Healthy Mind…That Goes For Kids Too!

I probably watch too much TV and a lot of that is reality shows, my only health related is Biggest Looser, but many others cover the human condition. I get sucked in as a good audience should. I get to know the people on the screen and I gain inspiration from their trials. The issues comes from how long that inspiration lasts, I walk by my stationary bike on the way to the kitchen to throw out the now empty ice cream container tell myself that I will start riding it again tomorrow morning. It’s not a lie, or a fantasy, I honestly do. But I wake up tried or feel I need to get into work early for a meeting, and the bike sits another day.

Motivation:
I have struggled all of my life with motivation far too often thinking myself out of just doing. I have actively sought to control this part of me, to turn on the killer instinct for the paintball field, to hit up the boss for the raise even with this downturned economy or to make a change in my life for myself.

I am a 6’1″ tall and one day the scale read 236 pounds and it really upset me. I have never been “ripped” but I was very athletic in high school as a wrestler my senior year I weighed around 167. In college I didn’t really keep track of my weight; I was active, worked out at the gym, played lacrosse and had a lot of walking to do around campus. My weight continued to creep up. After college I worked in a computer store and my activity level decreased and I started eating a lot more. There where some lonely and depressing times in there that I am sure helped with my march up to 236.

So I made a change, started tacking what I ate, dropped my calories down to around 2000 a day, I also took myself off the my high blood pressure medicine to force the need to treat my body for the better. Over the next few months I took myself down to about 219 pounds. But more and more weekends I would make poor choices, and my lunches got bigger. I was still eating better foods but my motivation had disappeared. So I stayed at 219 for nearly a year. I took some pride in not gaining it back but as my 35th year rolled along I knew I needed to do better. Diet had helped but only so much, I had to get my body back in shape and get down to 200 pounds, my current goal.

For the last 3 months I have tried hard to eat right, eat less and be more active. I have had weeks of success but in the long run have maybe taken another four pounds off. So here I am sharing my trials with you, forcing myself to take account from my actions and hoping to gain some new strength from it.

I turn 36 on May 6th.
How many years have I set my birthday as the line I was going to be in shape by?
Every one of them ending in failure.
I am very introspective but this year is the first time I have taken account of my self in a public way.
I feel that I have to meet my goals or I am only moving my end date closer.
The silly statement made on a TV show “I need to make a change for myself” that’s what brought back my motivation, and it wasn’t even from watching the show it was as I walk to my bed room and it popped into my head for some reason.
I know my story isn’t anything special.
I know most everyone has lost their motivation before and most everyone has failed to lose the weight they want.
I hope in the process I find a better way to stay on track and that in the process impart that to you the readers.

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

Motivation and How Do We Find It?

If you’re reading this, I think it is safe to say that at some point on your weight loss journey, you too have gone out in search of a “magic bullet”. Heck, I’ve gone as far as to consider buying a pair of “appetite suppressing eyeglasses” and a “pair of magic-weight loss earrings”. I’m sure the two combined would have made quite the stunning ensemble. Lose weight while looking stylishly fabulous….I’m in!

So what works, and what doesn’t? Well, unfortunately for all of us, there really isn’t a universal answer to that question. One person’s success story could be another person’s disaster. One thing I do know is that when it comes to weight loss, slow and steady always wins the race, and if you aren’t safe and rational about trying to shed the pounds, they will ALWAYS come back. And they will bring friends.

Come on, just admit it already. You have fallen for these supposed miracle products also. How many times, while reading this article, did you glance over at the AB ROLLER gathering dust in the corner or your living room? You can deny it, but I know all about the stash of Hydroxycut in your medicine cabinet. Right now, in my kitchen cabinet I have a 3 month supply of some diet tea product promising “Magical weight loss results from ancient, secret and exotic ingredients from the Orient.” Why did I buy it? Why did I give this bogus company ANY of my hard earned income on something I knew was not going to do what it promised? I’ll tell you why. It’s because trying to lose weight is a long, painfully slow, and at times demoralizing process that takes the utmost patience, positivity and self-control. And I’m sorry folks, but I don’t always have the utmost patience and positivity when it comes to dieting. Self-control? If I had any of that, I wouldn’t be in this situation to begin with.

Like an athlete who starts using steroids to gain that extra edge in competition, dieters resort to these miracle products to shed the fat. Anything that will give us a boost, some extra energy, a slight advantage over the scale. Anything that will make it just a little bit easier to stay focused and on track. There is no worse feeling in the world than knowing you ate right and worked out vigorously all week long, only to see little, or no change at all on the scale. Those plateau moments, those roadblocks have derailed many diets….and I definitely speak from experience.

So how do we avoid the temptation and lure of these fake, and sometimes dangerous, weight loss products? All I can say is that being realistic and logical is the only thing that is going to keep this items out of your home, and your money in your wallet. First, the pounds didn’t appear overnight, and they aren’t going to disappear that way either. Second, those “before” and “after” pictures on the box were probably done with Photoshop (except for mine…those are real, I swear!). Third, if there was a REAL miracle cure for weight loss out there, you probably wouldn’t be hearing about on a late-night infomercial, or reading it in a pop-up ad on the Internet.

For those of you still living in fear that you will be drawn in by the hype surrounding the next “hot” weight loss product, the FDA website has posted a list of words that consumers should be wary of when purchasing such items:

easy
effortless
guaranteed
miraculous
magical
breakthrough
new discovery
mysterious
exotic
secret
exclusive
ancient

Seems like common sense, but for that struggling dieter who just wants to see some difference at their next weigh-in, it’s easy to fall for the quick-fix option. In these times of economic crisis, however, we all need to be more savvy consumers. So put your money back in your pocket and go for a walk instead. Trust me…if you really want those Tae Bo DVD’s, you can have mine.

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

“Easy, Effortless and Miraculous Weight Loss – Guaranteed!” – Yeah Right!

But while I have been fat, I have been disciplined as well. I know I can attain my goals if I stick to the plan. So I use that as a way to separate myself from other fat people, in my mind at least. In my head, I am not the same as them. I am different. Better. But that’s where it gets kind of crazy because I AM fat. I have used the same excuses they have. Done a lot of the same things they have. Eaten a lot like they have. Worn over sized clothes like they have. You get the point.

I’m fat, have been for most of my life. I have been known as the fat kid since child hood. There was a time when I was big, but in really good shape. I recall being 265 lbs. and able to out last smaller guys during training, running, and workouts. Then there was a time when I was slender, toned and in really good shape but I still weighed in at 225 lbs or so. That’s actually the lowest I want to get to. Then the lack of discipline would kick in and I would balloon up. Then I’d workout and lose it. My weight has fluctuated between the 230s and the 260s for many years.

That was until a few years ago when I completely stopped exercising. I started working from home and ate. I ate a lot of crap. Junk food-wise you name it and I ate it. And I loved eating, still do to this day. I love how certain foods hit my taste buds and satisfy my cravings.

A lack of discipline is the main factor for me getting to the obese incarnation of myself these days. I have always been accustomed to being disciplined, something I picked up in high school thanks to football. But for some reason the Discipline Switch (I just coined this term) was turned off for a long time and still gets flicked down every now and then. It’s one of the main things that I have had to battle with during my weight loss journey. It was so easy back in the day to workout and know that I HAD to. Whether it was for football or the military I knew that if I didn’t do my best to get into shape that there would be consequences. For some reason it has been harder to translate that into my life as an adult. Maybe it’s the added pressure of life? Having a family? Work? I dunno!

When I say I that I hate fat people I mean that in the least prejudice way possible. It’s not like I want to round up all the obese people of the world and get rid of them. I guess it’s that they are a visual representation of the lack of discipline that I have been battling. In essence I hate myself because I am a fat person. Albeit a damn good looking one! Yeah, that’s it. Folks, you are witnessing a major moment in my life, as it happens! I just realized that I can’t stand the fact that I am fat because it boils down to me not being disciplined enough to do what needs to be done.

Okay, so where do I go from here with this knew revelation? Hmmm, I dunno. Maybe I should go workout so that I can continue to instill discipline. Yeah, that sounds good. As soon as I am done writing this I will go lift, then I’ll hop on my recumbent bike for a low impact cardio session. Followed by some steak, veggies, protein, and chocolate milk. Oh, and I will try to fit a shower in there too.

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

Why I Hate Fat People or the Discipline Switch