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This morning When I woke up I said my thanks for all that I’m given and started to work on creating my day. I’m very fortunate in that I’ve planned my life so that I can create things all day long. I work on planning and creating for my Martial Arts and my Fighting Fit business.
I always make time to do my training every day and recently I have been going swimming in the sea at Main Beach here in Noosa, Queensland, Australia. The weather is lovely here especially as it is Summer now. I look forward to each day.
I find it very useful to go into each day with an attitude of feeling that there is nothing that I can not accomplish. I find it helpful to work on picturing the things in my mind that I want to create. It’s a fact that we think in pictures so why not take control over the pictures that go into our heads..
It’s sad to think that many people never picture the life that they want in their minds. It’s sad to think that some people feel that they have no control over their circumstances. What a feeling of desperation it must be to going through life and feel no control over the outcome of one’s life.
Sometimes after setbacks our thinking can get off track. After a knee op in 2002 I had a time where I felt down and out of control. I didn’t know if I would be healthy and be able to keep in kicking action and enjoy the active lifestyle that I was so used to.
After a short time I got my head straight and made it a point to get rid of all of the What Ifs and other thoughts that can take control of our minds. We need to chuck them out quickly.
Since that time I’ve been as fit as a flea and my training couldn’t be better. Even at the age of 54 I do not get aches and pains from my hard training and fkexibility routine which I show in my Fighting Fit books and dvd’s and I wouldn’t have it any other way.
I’m pleased that I’m also showing a growing number of adults worldwide the benefits of my Fighting Fit Training programs.
You may or may not be able to get to train with me on a one to one, but if you can’t get yourself the next best thing and get my training books via my website . So get started in training and get your heart pumping and get your mind charged up.
It’s the start of 2010 tonight so go for it and thanks for supporting me during 2009 – I really appreciate it!
When trying to lose unwanted belly fat, it is common to excuse yourself for not having breakfast by claiming that there is not enough time before heading out the door. However, the importance of breakfast doesn’t diminish even with a busy schedule that keeps you from sitting down for a hot meal. Try these choices:
• Make and bag your own granola ahead of time for an on-the-go breakfast. Do-it-yourself mixes with dried fruits, nuts and seeds help you limit the additional sugars in some pre-packaged varieties.
• Make and freeze low-fat breakfast muffins that you can grab as you run out of the house. They’ll thaw by the time you reach your desk.
• Slap together a good-for-you breakfast sandwich, such as a whole-wheat English muffin or pita pocket with one ounce of lean turkey or ham and mustard. Add a piece of fruit along with a low-fat yogurt drink.
• Cut open a small bran muffin and top it with a spoonful of yogurt and fresh berries for a muffin sandwich to go.
Breakfast choices can go well beyond cereal and eggs to include any foods that you like, even if they’re not thought of as traditional breakfast choices. Just pick healthy foods you enjoy and you’ll get the energy you need for the best start to your day.
If you’ve ever shopped for multivitamins, you are most likely aware that there are tons of choices out there. There are all sorts of vitamins geared towards specific goals or lifestyles: women’s health, men’s health, seniors, children, bodybuilders, athletes – the list goes on and on. So, how do you pick the one that’s right for you?
First off would be to figure out what your specific needs are from a vitamin – other than the obvious choices listed above. There are many men’s health vitamins out there and they have a wide range of ingredients, brands and prices available!
As a bodybuilder or athlete, you definitely want to pick one with all of the essential nutrients in it listed in my previous post. You want to be sure to optimize all of your effort and time spent in the gym.
If you’re like me, then you are also trying to shed some excess body fat. Certain antioxidants such as green tea, acai berry and other digestive enzymes are perfect for keeping your metabolism revved up.
The most important thing to realize is that you don’t have to break the bank with designer or brand name vitamins. They often have the most advertising to get you to buy their products – which typically turn out to be some of the highest priced supplements on the market.
Once again, it is imperative that you read and compare ingredient labels – yes even on vitamins. Take a look at how many servings you get per bottle and divide the price by this number. You should not be paying more than $1 per serving – and that’s a high maximum. I bet you’ll find that some of the “off brand” vitamins have comparable ingredients and at a fraction of the price.
So, what do I take? I am currently taking MHP Activite Sport. It contains all of the essential vitamins and nutrients I am looking for in a multi. It also contains an antioxidant blend as well as several digestive enzymes. I feel better and have more energy when I take them, and I can definitely tell they have aided in my digestion. And I can purchase them online for only $.76 per serving.
Now, I am not telling you that you all need to run out and by this same multivitamin right away. What I am telling you is that you should seriously consider taking a multi and you should definitely do your homework before deciding which one is right for you.
You know those moments when something hits you and you’re like “Son of a b&#%$!!!!” because you realize you didn’t get the outcome you’d planned on? Yeah, I’m right there. Another year and I’m not really any slimmer than Jan 1, 2009.
But before I despair, there have been some good things about this year:
I’m off my blood pressure meds
I’m off my acid reflux pills
I haven’t had to use my Xanax prescription in 6 months
I’m taking vitamin D3 and have so far dodged a cold this fall/winter
I’m eating a higher fat, lower carb diet and feeling really good on it
My recent labs are excellent
And overall I’m happier and more upbeat than I was a year ago
All very good happenings. OH! And I am 5 lbs lighter than a year ago. So that is progress and all my good happenings are no small feat. In fact, I’m going to take a moment and revel in those accomplishments…
… have I mentioned that I love cats? So love them… such personality and adorableness and attitude…
Okay, so I’ve had a successful year health-wise, but a not so successful year size-wise. And that is my great nemesis. Why do I continue to face down this opponent year after year? It’s the Skeletor to my She-Ra; wretched, unrelenting, and absolutely maddening. How do I triumph?
What I don’t get is how, 4 years ago I was able to drop 60 lbs with seemingly little effort. I mean, I was working out consistently, I focused on eating real whole food, and I avoided sugar. I’ve pretty much got the last two going for me again but the consistent exercise is not there. Can that really be the secret to my success?
One other thing I had at that time was a support group, Overeaters Anonymous, that, for whatever reason, drew me nearer to my God than church attendance was able to at the time. That gap has widened for me again, God seems far away, to the point that sometimes I think he’s forgotten about me. I’ve got various reasons for not wanting to go back to OA, and I’m not sure if it was the support I had at OA or the God factor enriching my spiritual life. But I think both would be great to rediscover.
I guess it comes down to what lengths I’m willing to go to succeed. So far, the lengths haven’t been very great. But I’d really like 2010 to be the year that I get my body together. So this week I’m going to find some guidance for conquering my nemesis. And I’m going to come back with a plan and kick some ass.
And in 2011 I won’t be screaming “Son of a b$&#%”!!!!!
Ok…Christmas is over and things are starting to settle down. It’ll be another week or so before the credit card bills become a priority and you’ve still got a couple of days before the big New Year’s celebration. What do most people do during this time? They begin to look ahead. For the next month or so, you’ll see ad after ad telling you that they have the very thing that you’re looking for to make the new year go your way. Wanna lose weight? There will be a dozen different new weight loss machines on the market before you can say “couch potato”. Want to better your finances? There are programs and companies that want to help you get you money woes under control (including the huge debt you just built up). Want to see your marriage change? There are books, CDs, and counselors waiting for you to pick them up, pop them in, or give them a call so that they can spend the next 30 days getting your relationship in the best shape its ever been. And, once you choose which of the myriad new eye dazzlers will garner your attention, you can spend a little time plotting your course with fervor and determination because you know that this is your year.
I can’t help but wonder if all of this is really necessary? What are the real motives behind much of this New Year’s barrage? Seems like it’s just one more way for someone to try and make money. Do the methods work? I’m sure for some people they do, but is it “sure-fire” for everyone like the ad copy says? I doubt it. I also can’t help but wonder if ahead is the direction that we need to pour all of this effort (even though it’s really only a few days). Looking over scripture, I see something different and I hope that it helps balance all of the new fad hype.
Throughout the Bible, there have been many times in the narrative where new things have happened. Times when God’s people have had to face tough challenges and take a good hard look at themselves. One time that sticks out in my mind is the Exodus. The people of God started out as just one man’s family, albeit a big one. It was Israel’s family that was taken into the promised land. This is something that Abraham was told back when he made the covenant with God in Genesis 15. God specifically told him then that his descendants would be enslaved for 400 years. When Joseph was sold into slavery to the Egyptians, it started the whole thing off. After the trials and tribulations he went through, he finally came before Pharaoh and warned him of the famine. Because of his godly wisdom, Joseph was placed as 2nd in command of all of Egypt. As the famine grew worse, Joseph’s family eventually was brought into Egypt and given the best of the land. After Joseph died, there came another Pharoah who didn’t know him and saw the power of the Israelites (who were hundreds of thousands strong by now). He feared that they would join with an outside attacker and destroy Egypt. So, to keep their minds off of revolting, he made them slaves and forced them to do the hard labor that he required of them.
At the appointed time, God answered the cries of the beleaguered Israelites and sent them Moses to deliver them. Moses, obeying God, warned Pharoah of what would happen if he didn’t let God’s people go. Sadly, Pharaoh was too stubborn and wouldn’t heed the warning. God sent 10 plagues on the land of Egypt and everything in it except the Israelites. The final plague (death of the firstborn in every house without blood on the doorposts) was what finally broke Pharoah and he let the Hebrews go. After all of this and many other trials as Israel travelled through the wilderness for 40 years, they reached the Promised Land. Before they entered, Moses gathered all of the people and spoke to them. When he spoke, he reminded them of all of the things that their people had gone through from Abraham to the very generation he was speaking to. He reminded them of all the hardship that they brought on themselves through disobedience to God. He reminded them of the promises they made and then broke. He reminded them of all of the things that God did to them because of their disobedience and how it affected them. He told them of their rich history and reminded them of the joy of following God and worshipping Him.
There are many others who did the same. In the Psalms that he wrote, David often did the same thing and reminded those who heard the psalms sung or read them when they were put into print what their history was. In the New Testament, we see the same thing. After Pentecost, when the Holy Spirit descended on those gathered in the upper room, Peter healed a lame man by the gate Beautiful and all of the people marveled. When he saw this he rebuked them and reminded them of their history. He told them of how the prophets of old had spoken of Jesus as the Messiah and Son of Life (Acts 3:12-24). He also told them that all of the prophets from Samuel on had spoken of the very days that they were living in. Not long after this, Stephen was dragged before the council for preaching the gospel. When asked by the Sanhedrin if it was true, Stephen stood and gave an elegant and pointed refresher on the history of Israel to those who were the most well versed on it! Why? Because he wanted to remind them of where they came from and what God promised them. He wanted them to remember the Messiah was foretold thousands of years before their time. He also reminded them that it was they who received the law and didn’t keep it; that it was they who killed the Messiah. Because of this, Stephen was rushed out of the city and stoned to death (Acts 7).
At a time when our nation is falling apart and the American church has lost its purpose and forsaken the one thing that sets it apart and sanctifies it, I think that we need to look back at our history as much, if not more, than we need to plan for the future. I’m not saying that we need to get “trapped in the past”. I am saying that it’s only by knowing our history that we can better prevent mistakes in the future (especially the same ones!). If the church knew its history going all the way back to Adam and were convinced that it is the truth, we wouldn’t see the utter mockery that we do in the church today. We wouldn’t be the weak, watered down people that we are not worrying about the eternal destination of others. We wouldn’t be the laughing stock of the world and the butt of all its jokes. Instead, we would have churches where God is glorified. We would have pastors who thundered from the pulpit the dangers of sin and hell while expounding on the grace and mercy of God. They would rightly divide the Word of truth and know that it is the only thing that will save a soul. They would hate sin and understand that God’s wrath abides on the sinner. They would disdain the “sermon series” and “relevancy” and focus on speaking the absolute truth the way that God has already said it. Those who sat in these churches would understand what it means to be a true Christian and would fulfill their calling with vigor, knowing that the people they share the true gospel with could be hearing it for the last time. They would be bold witnesses for Christ and be unashamed of what that means. They wouldn’t waffle when someone who believes something different attacked what they believed. Instead they would have the answers and leave the attacker in a state of shock and bewilderment that God’s existence is so obvious and His wrath is so near to them. THIS is only the beginning of what would happen if the church knew its history.
What if Christians knew of the stories of all the people who have been murdered for the sake of the gospel. People like Polycarp, Athanasius, Ignatius, Thomas Becket, Jan Huss, William Tyndale, Nicholas Ridley, and Hugh Latimer. This not to mention the untold millions who have died just in the last two centuries or those who are dying TODAY. Things would be different indeed. Ungodly men would tremble at the mere thought of meeting one of these Christians. They would fear these men, not because of the men themselves, but because of the God they served and represented. Like the Philistines saw David after Goliath’s death, so would the hard hearted men of our day come completely unglued. Not only that – men, women, and children would receive the gift of salvation by the thousands seeking these Christians out because they have the only hope for any of us. This is what the world needs. This is what America needs. This is what your family needs. Christians who are looking back at the “great cloud of witnesses” (Hebrews 12:1) and remembering their history while looking ahead to the salvation of souls and to the ultimate return of the Lord Jesus Christ who saved their wretched souls. If all Christians can do with the new year is hope for a little more money and a little less fat, then something is really wrong. PLAY THE MAN!
This is the time of year when everyone should make some type of New Years Resolution. It is good to see that people want to make a change in their lives one way or another.
Nikki and I took that same commitment almost a year ago in 2009. We made the promise to workout on a regular basis and improve our diets. We got our support system in place to keep each other accountable for our fitness and diet regimen.
12 weeks later I went from 205 lbs to 186. My health improved as well as my energy and confidence. Compliments on our figure came from friends and family. My staff photo at work looked nothing like me. So how were we able to be so successful? I will show you what worked for us.
We made the commitment where we had no choice but to succeed.
We made a financial commitment towards our bootcamp. We signed up for 4 months. Many think that you probably don’t have the money for it, but more than likely you do. We had to make some changes here and there, but with the money paid out we had no choice but to show up to workout since we had already paid the money
come to think of it, if you don’t want to make a financial commitment, then how much worth is it to you in the first place?
We benefited by working within a system
First of all, we joined a bootcamp. This allowed us to get a workout in but not have to pay for personal training. Yes it was more than just a regular gym membership, but it was less than hiring a personal trainer.
Not only did we join a bootcamp, but we were fortunate enough to be worked out by a Russian Kettlebell Certified Instructor. What is the difference between an RKC and other personal trainers and bootcamp coaches? The RKC understands movement. Technique is a must in the RKC. What does this mean? Better results, less chance for injury. In the RKC, the kettlebell is only a tool they use for facilitating proper movement during the workout
Second of all, we got on a proven diet plan. We chose the Precision Nutrition system by Dr. John Berardi. Basically his plan was easy to follow and we kept each other accountable to making sure we kept track of our calories on a daily food planner. (I suggest www.dailyplate.com or www.livestrong.com) The planner can be a pain at first but if you take 5 minutes per day to put the food in it really helps you to figure out what works best for you.
We put a support system in place
We were fortunate enough to have each other to keep us accountable to our resolution. There were times where one of us wanted to go get a pizza or sleep in instead of working out, but the great news is that the other person usually did not feel that way. That was a great way to keep both of us committed.
Also, another bonus of being in a bootcamp is you have a group of people after the same goals as you. The support system is there and in place. We got to the point that we looked forward to seeing everyone in class (kind of a fitness happy hour sort of speaking) and we got grilled by people on facebook if we missed a class.
There you have it. Make a commitment, get a system in place, and have a support staff. If you get all three of these things in place you have improved your chances to be successful.
Here at Nebraska Kettlebell you can try out our bootcamp for a low cost of $25 dollars. This cost includes a kettlebell orientation, a functional movement screen, and 2 weeks of bootcamp.
Also Nikki and I have decided to jump start people’s New Years Resolutions by having our NEW YEARS SPECIAL. If you sign up and make the commitment you will get the month of January for FREE, and the next three months for only $99. Sign up for an orientation at our sign up page. This special not only includes a functional movement screen and 3 workouts per week, but it includes a workbook to help get your nutrition on track and workouts and exercises you can perform at home to help keep you in balance and succeed.
As you’ll recall, I decided to take a bit of a break from points tracking during the holidays, and planned on doing a more “intuitive eating” type of thing. It worked well, but I didn’t always make the best choices. I should’ve eaten a lot more fruits & veggies, and a few less sweets, but I’m happy to report that I’m basically at the same weight (+1 pound) that I was before this season began. (Plus, it’s TOM, so that also contributes to the slight gain).
But I digress…
Wednesday evening I got a series of text messages from Jimmy, my trainer. (I hadn’t talked to him in about a month before this because I had bronchitis and told him I was resting up).
J: Hey u! Where the heck have u been?
B: Hi! I’ve been getting over this damn bronchitis. Finally better. Been slowly working back to the gym. Doing DVD and Wii Fit workouts at home. J: I need to see you! I miss you. How bout nxt week?
B: Can’t do next week. {This isn’t really true. I don’t have that much going on next week, but I just wanted to enjoy one more week of vacation without hard workouts. Plus, I really haven’t been back to the gym at all, so I felt like I needed to ease back into getting in there and working out more}.
B: What’s the schedule look like for the 1st week in Jan? J: I am fully open Jan 4th on…Name time and day, and we r on and crackin
B: Ok! Jan 4 at 6? or 7? J: Alright! System is down right now, but I will let u know the time.
B: Have a Merry Christmas! Looking forward to it!!
And that was the truth! I am really looking forward to getting back in the gym with Jimmy. I’ve missed seeing him and seeing how far I can push my body in our workouts. But, to be honest, it’s been really nice having the extra time in my schedule. The plan I have now is to keep doing training with him twice a week. Three times was a bit too much for me – both for my schedule and for me physically. I do think another reason that I put it off a week is because I was afraid I had gained some weight and I didn’t want Jimmy to see me that way. Slightly irrational, I know. I mean, how much weight did I think I was going to lose next week? LOL. After I hopped on the scale yesterday I felt at lot better, though.
Once I finished texting with Jimmy, I was inspired to get back on track. I was so happy that he took the time to get in touch with me and check in on me and didn’t just let me fall away from my training. I was going to contact him sometime next week, but it was so nice to have him text me. BTW – I still haven’t bought him a gift yet. Still not many ideas. I guess I’m down to some sort of gift card. Now the question is, should it be to Macy’s (maybe he can buy cologne, clothes, or shoes?) or to Best Buy (guys like electronics, right?). My mom had the idea to buy him gift certificates to the movies, and I guess that would be nice too; he can take his girlfriend out. Which one do you think is best?
Ok, so I have the appt. for training. Now I needed to get to action on my own.
Last night, after coming home from Christmas dinner (which was delicious, by the way. Fillets of beef with a port wine reduction, brussel sprouts, garlic mashed potatoes, and a salad with mixed greens, fennel, and blue cheese crumbles). Instead of coming home and watching t.v., I got on the Wii FitPlus and did it for 35 minutes. I was really proud of myself. Baby steps!
Today I got back on the Wii and did another 45 min – 1 hour on FitPlus. I did Advanced Step and Rhythm Boxing, Marching Band, and Island Cycling. I can’t give you an exact time, though, because as I was doing the Island Cycling Advanced Level, I got lost. Literally, I couldn’t find my way back. I had captured 21/22 flags, but could not figure out where that last one was or where the finish line was. I even checked out some forum pages to see if others had this same problem, and they have. That makes me feel a lot better. I guess the last flag is by the volcano (this only makes sense if you have FitPlus). I’ll get it next time!
The other main thing that I did today was go grocery shopping. I had no food in this house, and I wanted to fill it with good, healthy choices, so away to Trader Joe’s I went at 10am this morning. I was worried that the store would be a zoo like it usually is on Saturday, but I guess everyone was at the mall cashing in their gift cards, because the store was dead. It was really nice to get a chance to look at new items in the store and take my time. Having the house stocked with great food is the main thing I can do for myself to make sure I have success.
Oh, and the other thing I did to get on track? Well, this isn’t an essential by any means, but it is fun. I got some cute new workout tops (75% off) at Torrid.
I love the graphic tees they have, and at this price, why not? They’re adorable, and not just the normal, plain white tee.
And just to show you how “back” I am, here’s my food journal for today:
I’m not altogether on the organic foods bandwagon. There are more complicated issues involved than pesticide aversion, like the price of organic food and a 70% increase in demand for food as the world population increases. (A can of worms for another post.)
However, Dr. John Salerno makes an excellent point on Huffington Post about processed foods. Many such “foods” are programmed to kill you because, as he says, they are engineered to turn off your “satiety switch.” If you can eat and eat and eat and not feel full, you’ll eat and eat and eat. That’s what I did as you can see by the photo to your right. (Don’t look directly at the belly. It will destroy you.)
Satiety is a biological command we’ve been trying to work around very unsuccessfully. In North America, we’ve been on a low-fat high (simple) carbohydrate binge since the 70s. Someone thought, if you are what you eat, I won’t eat fat. Wrong. Low-fat diets don’t work in the long term. Fat makes you feel full. You have to have some fat in your diet. The next problem is keeping that portion to thin human proportion rather than bovine proportion.
Do you want to lose weight and feel better about yourself? The first step towards weight loss and a healthy lifestyle is to develop a plan of action. Start by evaluating your goals. Do you want to fit into your old jeans or keep up with your younger friends in a pickup basketball game? Maybe you just want to feel better about yourself.
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After setting goals, you should begin to consider how to make your goals come to life. For most people, a change in lifestyle, through diet and/or exercise, is needed to reach long term weight loss goals. A Chi Machine can make a great addition to your new, healthy lifestyle. Chi Machines, like the Chi Vitalizer CY-106, provides passive exercise through an elliptical motion that can help to increase circulation and lymphatic system drainage. This can help to eliminate toxins from the body and increase metabolism, helping to make your dietary and active exercise programs that much more effective.
Using a Chi Machine after a long, hard day can help you to relax and keep you from overeating as a response to the stresses in your life. Making a Chi Machine a regular part of your weight loss plan can create structure that allows you to stick to the other parts of your diet as well. Consider using your Chi Machine for 5-15 minutes a day, either before or after your other exercises or before eating a healthy snack. A lack of exercise and increasing weight can become part of a never-ending spiral. Using a Chi Machine can help you to increase your anabolic metabolism and decrease catabolic metabolism. Catabolic metabolism is a negative force that can inhibit weight loss and contribute to the negative spiral of weight gain and poor health. Read more about Anabolic and Catabolic Metabolisms at AllAboutMassagers.com. Creating a routine and sticking to it is the most important aspect of weight loss success and a Chi Machine can help you achieve your goals and begin a new, healthy lifestyle.
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Article Source: ArticlesBase.com – “Tools to Optimize Your Health and Well Being”
Here’s a quick list of ways to avoid the dreaded holiday weight gain:
- Remember that you don’t have to wait until New Years Day to have a “new beginning.” Each morning is a brand new day and you can wake up and determine that on this day you will eat clean!
- Sneak in workouts when you can. Go pick up your family from the airport and go on a walk with your sister. You know she could use the exercise and fresh air too.
- Make time for the gym. It will rid you of your stress to pound it out there.
- Consider whether or not you really need that second helping of food. There’s a pretty good chance if you stay in your seat and you enjoy the company of your family you will find that you aren’t really hungry. Savor every bite you take of the first plate.
- Avoid alcohol. What are you going to do, get drunk with your family at the dinner table? What’s the point?
- Stay away from anything on a menu that says “creamy, fried, or crispy.”
- Chug a bottle of water before you sit down to eat. It will make your stomach feel full.
- If you are dying to bake goodies, give them away.
- Get an accountability partner. Tell them you want them to be difficult and hold you accountable for what you eat, drink and how much you workout. (I have an accountability team on Sparkpeople.com.. what’s up to my group “No More Pants Pockets”!!!!)
- When you think you should keep eating, take a look at a photo of someone who’s body you would like to have. When I’m sitting on the couch mindlessly eating I am usually online, and I’ll go to the Victoria’s Secret website and I will then put down whatever it is I’m munching on.
- Try circuit training with cardio between sets. For ideas here check out my previous blog “Fun with circuits and heart rate.” It’s a way to get an entire workout done quicker and if you keep your heart rate up the entire time you will burn more fat!
- Grab a quick snack before going out. If you are shopping bring a protein bar so you can have something to keep your metabolism up. you need to eat every 2 – 3 hours. If you eat a chocolate protein bar it will keep you from being tempted by the chocolate chip cookies. And if you have an apple with peanut butter you will not be tempted by finger food at cocktail parties.
By Sue Shekut, Licensed Massage Therapist, ACSM Personal Trainer, Certified Wellness Coach, Owner, Working Well Massage
It’s that time of year. Holiday parties abound with extra cocktails and appetizers. Cookies, candies and vendor gifts line workplace kitchen areas. How do you eat sensibly and maintain a healthy weight without overdoing it and packing on an extra 5-10 pounds this holiday season? Surprisingly, by NOT following some well meaning but unhelpful diet tips. Katherine Hobson from U.S. News and World Report, has the following tips about diet tips. Her advice: shun or eschew the conventional tips about holiday dieting for a more practical–and healthful–approach.
6 Stupid Holiday Diet Tips You Should Ignore (And 1 You Shouldn’t)
By Katherine Hobson, U.S. News and World Report
(Julia Nichols/iStockphoto)
You can read the best holiday diet advice while waiting in line at the supermarket! Or not. Amidst the stories about Tiger Woods’s monogamy issues, I found some ideas for controlling weight that sounded too good (or odd) to be true. (I picked up a few more online.) I ran them by people who know far more about nutrition and the body than I do, and some added their own examples of stupid holiday diet tips you’re better off ignoring. Here’s the final list—including one tip that sounds stupid but is actually pretty smart.
Diet Tip Myth #1: Avoid dairy products, since they’re tough to digest.
(iStockphoto)
There are several reasons you might want to avoid dairy products: lactose intolerance, a commitment to veganism, or simply a dislike of cheese and milk. But “because they complicate digestion,” as I read in one magazine, is not one of them.
If you’re lactose intolerant, the sugar in milk will sail through the gastrointestinal tract without being processed, says Amy Foxx-Orenstein, past president of the American College of Gastroenterology and an associate professor of medicine at the Mayo Clinic. That can lead to bloating, gas, and other unpleasantness. Folks experiencing flare-ups of celiac disease or irritable bowel syndrome might also find milk hard on the stomach, she says. And, says Suzanne Havala Hobbs, a registered dietitian and faculty member at Gillings School of Public Health at the University of North Carolina, people with acid reflux may experience symptoms if they eat a lot of high-fat cheese and then loll on the sofa. But otherwise healthy people without those problems aren’t going to be harmed by dairy—and cutting it out certainly won’t provide any magic weight-loss advantage.
Moreover, the whole notion of “complicating” digestion is puzzling; actually, the harder your system has to work to break down food the greater the boost to your metabolism, says Foxx-Orenstein. And more complex foods like whole grains can keep you full longer than more processed and easily digested ones.
Diet Tip Myth #2: If you’re trying to lose weight quickly, cut out all fruits except grapefruit.
(Liv Friis-Larsen/iStockphoto)
Why on earth would you pick a diet that eliminates what American Dietetic Association spokesperson Jeannie Gazzaniga-Moloo calls “nature’s perfect food”? Fruit is loaded with vitamins, minerals, and beneficial phytochemicals, she says. While fruit does contain sugar, it’s helpfully packaged with fiber, which slows the absorption of sugar by the liver. “I don’t think most people’s [weight] problems come from eating too many apples,” notes Rachel Cosgrove, cofounder of Results Fitness in Southern California and author of The Female Body Breakthrough. And while grapefruit is certainly healthful, it’s no magic weight-reducer. (If the official Grapefruit Diet works, it’s because it’s low in calories.)
Diet Tip Myth #3: Use agave, not sugar.
(Cathleen Abers-Kimball/iStockphoto) Blue agave plant.
Whether it’s table sugar, maple syrup, agave, or honey, it’s largely empty calories and so should be eaten in moderation. “When it comes to weight loss, a sugar is a sugar is a sugar,” says Gazzaniga-Moloo. It is true that the agave can taste sweeter than the same amount of sugar, so if it takes less to give you the same sensation, that could conceivably lead to taking in fewer calories. Whether it would be enough to significantly affect weight loss is another question.
Diet Tip Myth #4: Don’t drink a lot of water or other fluids during your meal because they may dilute the digestive juices in your stomach and make digestion more difficult.
(Nicolette Neish/iStockphoto)
Umm…no. Water and other liquids actually help the stomach acids to better combine with the solid food in your stomach and to give the mixture the proper consistency to pass from the stomach, says Foxx-Orenstein. (At the opposite extreme, slavishly drinking eight glasses of water a day is no guarantee of weight loss, either, says Gazzaniga-Moloo.)
There are some good reasons not to go too heavy on the alcohol during dinner; it has calories, and can reduce inhibitions to the point where you pig out. And the calories in any type of beverage do count, if you’re tracking your intake. But “digestion interference” is not a reason to eat your turkey without washing it down with a glass of wine or eggnog.
Diet Tip Myth #5: Make “healthful” versions of holiday favorites—like nonfat, no-sugar cheesecake.
(Paul Johnson/iStockphoto)
OK, I made up that example; I’m not sure such a thing exists. But, says Cosgrove, substituting ingredients or making “lite” holiday dishes is rarely a good idea. “Usually, it still isn’t very healthy, and now it just doesn’t taste as good,” she says. “Life’s too short not to have my grandmother’s sweet potato pie.” Her suggestion for the holidays (and the rest of the year): Eat healthfully 90 percent of the time, and then give yourself the freedom to splurge during the other 10 percent. Rather than taking the fun out of all your holiday meals, pick the ones at which you want to indulge, and, at the rest, pass up the goodies.
Diet Tip Myth #6: Lose seven pounds in seven days.
Istock photo
“Get thin for the holidays” with the restrictive, 1,000-to-1,200-calorie diet featured in a gossip magazine? Not likely. First, do the math: Even if you normally burn off 2,500 calories in a day and cut back to 1,000, your deficit over a week still adds up to less than 7 pounds (1 pound is equivalent to 3,500 calories). Anything you do lose on a strict calorie deprivation diet is mostly water. Moreover, most dietitians would counsel people to maintain their weight—not try for a drastic loss—over the holidays, says Havala Hobbs. To attempt to jump-start a whole new you while smack in the middle of the most indulgent season of the year is an exercise in masochism. So go easy on yourself; if you are aiming for a major shakeup in your eating, practice moderation during the holidays and go for the fresh start in 2010.
#1 Smart Diet Tip: Eat dessert first.
(Ed O'Neil/iStockphoto)
I always thought that substituting leftover cookie batter for dinner while I bake counted as a guilty pleasure, but going straight for your favorite treat can sometimes be a smart move, says Havala Hobbs. If you know you’re going to eat the cookies and the pumpkin pie, having them first, even if it spoils your appetite for dinner, will very likely keep your daily calorie total lower than if you eat a full dinner and then chow down on your favorites although you’re already stuffed. No, it won’t be the most nutritionally balanced meal of your life, but that’s OK once in a while. As Cosgrove says: “It isn’t what you eat between Christmas and New Year’s; it’s what you eat between New Year’s and Christmas.” Happy holidays!
Link to Katherine Hobson’s full article here. Katherine Hobson is a Senior Writer for U.S. News and World Report. Her expertise is in Cancer research and treatment, diet, nutrition, exercise and fitness.
A lot of times, the last ten pounds are the hardest to lose. Maybe you don’t want to put forth the effort. Exercise may not be high on your favorites list. Or maybe it is, but it just isn’t denting that last bit of weight. If you try these simple steps, you can lose ten pounds in five weeks.
One straightforward tip to helping you cut back calories is to skip the salad dressing on your salad. Normally a salad has five tablespoons of salad dressing, and each tablespoon usually contains about 80 calories. That is 400 calories per salad. For people who eat a salad every day, this adds up!
Exchanging skim milk for whole milk in your diet is another effective method in cutting back on calories, especially if you drink more than one cup per day.
Another glorious tip is to eat your sandwiches as open-faced sandwiches. In other word, avoid the top piece of bread on your sandwiches. If you do so, you will save about 8o calories per sandwich. If you eat one sandwich a day, you will save over 500 calories in a week.
Most of us drink beverages that have about 250 calories in each serving. If you can just cut out 250 calories of liquid a day, by the end of one week, you will have cut out 1750 calories.
Eat slower, allowing yourself to feel when you are getting full. Do it for all three meals during the day, and that is 180 calories per day, or over 1200 calories per week!
By following these easy steps, you can lose the last bit of weight without working out or drastically changing your dieting habits.
9:50pm - I ate two toblerone bars with two delicious hot chocolates. OOPS. I mean… tisk tisk. So much for making the right decisions as opposed to the easy ones. That strategy is difficult. However, I am not giving up on it. I believe in it and want to make it my motto.
Tomorrow I am back at it.. up at 5:30am For the gym and working it out at the Grandparents.
I have been on weight watchers for 2 months already today, I still can’t believe that I can actually lose almost 20lbs now. It is a lot of hard work but I ‘am just so proud of myself. I never thought that I can ever do this, I still have a long way to go to my ultimate target weight, but I ‘am just a lb. away from my 10% target weight. I feel the same but when I put on clothes I didn’t wear forawhile now(maybe 2 years)they are even a little bit loose. I have gone down 2 sizes now. I love the momentum program, I ‘am allowed a certain number of points a day but on top of that I still have 35 points allowance weekly, I never go hungry with the diet. I feel great because I have not weighed in and did not lose anything, it’s always 1-3lbs a week. I used to think that my metabolism was slower now that I’am 30 years old, but I guess with a balanced diet and exercise, at any age you can still lose weight. My ultimate goal is still 40lbs away, but I know with patience and discipline I know that I will be able to reach that goal of mine.=)
Here’s the summary I promised. 3.2 pounds lost this week. Health experts say 1 to 2 pounds a week is a healthy rate of loss for an average person. For the obese 3 to 4 pounds a week is the maximum. I’m in that range. I haven’t added exercise yet. One lifestyle change at a time thank you. This works better for me. I have more energy as I lose the weight. This is making me want to be more active physically. But I’m holding off on scheduled or planned exercise for now. We have a small house and it’s cold outside. So I’ll wait until I need to start with the exercise. I’ve been doing isometrics more recently. But noting scheduled or planned. I’m having fun with the points. Yesterday was my daughters 2nd birthday. I had enough points to have cake and ice-cream with the family. I had to watch the portion size is all and since it wasn’t rich I got a whole 1/12th of the cake and 1 1/2 servings of regular ice-cream. I still had 2 points left last night too. I changed my points to 39 for this week, That’s down 1 since I am in the 270’s now and I lose a point. But that is all good. Portion control and moderation are my friend.
Weight: 213? Why is my weight changing daily? This is bizaar.
8:36 a.m. My car is on the fritz again. When I parked my car outside the office it was smoking and leaking something green. I thought it was anti-freeze but my dad came to check and told me just to get it home by the end of the day.
Breakfast: Raisin Bran and water
Water: Six cups
10:00 a.m. It is quiet in the office today. It is nice though. My co-workers are acting a little strange since I turned in my resignation.
Lunch: Small pizza and ice tea.
4:30 p.m. When I got home from work my car was smoking again so I took my car to the dealership. They were getting ready to close, so I won’t know what was wrong with it until tomorrow. I am considering leasing a new car because trying to keep my car afloat is becoming expensive.
In this pic I am cleaning my feet during the 50 miler last July. I put this up just because I felt better at the 28 mile mark during this race than I did yesterday just trying to go 6 miles. Plus, I figured you haven’t really seen pics of me lately. Although this is not “really” lately.
I had a 6 mile tempo run with the middle three miles at a 6:30 pace. I was able to do the middle three miles at 6:40 but it was so gosh dang hard for me. Even the slower three miles was hard. But I did not panic. I tried to relax, focus, and do what I came to do. Finish the run the best I could. I did that but geesh.
The reason the run was so hard I think is because of what I have been eating. Pizza, cookies, more pizza, more cookies. There are two other contributing factors also: My current heart ache and the 51 miles I ran last weekend. Mostly I think it was the food but emotions have a huge part to play in endure I think. I felt too full and it was just harder than heck to run.
Nevertheless I finished the sucker and I finished it pretty well too. Bye bye now.
I have some big goals for 2010. Actually, they’re probably small goals compared to what most people have already accomplished with their finances. But as a college student, I feel like I’m doing fairly well. These are my goals for 2010 in no particular order.
1. Track all expenditures. I mean more than just recording successes and failures on the blog. I want to record every expense – bill paying, cash and debit card expenses – on a spreadsheet that I can look back on after the year is over. I want to know exactly where I’m spending most of my money. Even though I d on’t have many expenses, I’m sure there are areas that I could trim back on. I’d also like to post a monthly report on the blog. (Blogging really helps me keep my head on straight about money. Though sometimes, like here and here, I do go over budget even while blogging.)
2. Earn a 3.0 GPA during all three semesters. I plan on taking classes over the summer next year too. With my work schedule, it’s difficult to schedule courses that include labs. I need to take a science class with a lab before graduation so I will be paying the high prices to take summer courses. ($1,536 for both classes.) My plan to pay for summer courses is to save my tax return – usually around $1,200 – and put the remaining
3. Create a payment plan and pay off the loan from my parents and all student loan interest by graduation in Spring 2011. This is a big one for me. I want to begin my post-college life without too much stress about debt. I like the idea of starting a career fresh, and even though I’ll have around $30,000 in student loans (after next year’s student loans), having a plan to pay them down early helps keep the anxiety away. However, the loan from my parents – though interest-free – weighs heavily on my mind. It’s easy to owe money to a bank for a student loan. Not so easy to know my parents have spotted me $1,700. It’s also no secret that I don’t want my student loan interest to be added to my principle.
4. Open a savings account and start an emergency fund. Because my debt repayment is taking precedence here, I’m not going to put a set amount on my savings goals. For now, the goal is to just save something. If my math is correct, I should have about $2,200 left over after all monthly expenses and debt repayment. If that’s the case, I’ll need to factor in emergencies and the holidays (for gifts), but I should be able to put aside $1,000 at the least.
5. Reach my goal weight – 140 – and continue with a three-times-a-week workout schedule. I’ve already planned to cut my workouts down to three times a week once I meet my goal weight. I think three times a week would be fine to maintain my weight.
6. Become more cohesive in blogging. I love that I use this blog to talk about anything and everything. It makes it fun and more like a journal, which I no longer keep in paper form. But I would like to tie things in together more cohesively.
That’s all I’ve got for now. I may add to this later. I’m feeling pretty good about these goals. It’s a lot to look at all at once, but I know I can get it done.
I received a copy of this letter yesterday and am sharing it here because it is such a no nonsense recommendation for Ultra Lite and also echoes my personal feelings about the experience I have had on this program. I am starting a group in January for those of you with permanent weight loss as a 2010 goal!
Letter from Dr Bill Reeder
Integrative and Biomedical Medicine
December 18 2009
Ultra Lite Weight Management System
Over the last seven years I have worked closely with the Ultra Lite system. Previously I had researched many systems of weight loss, as it clearly is central to good health and prevention of many Western medical diseases.
There have been and still are many health and weight loss fads. Few systems out of the many remain credible with good scientific validation.
My conclusion was that a system had to satisfy credible science as well as common sense. A system had to also be easily learned, not involve abnormal nutrition practices, be cost-effective as well as perform.
I was not interested in quick fix or gimmick methods. It had to be physiological and principled.
Ultra Lite came out the leader. And as it turned out, it still remains the most effective method of nutritional weight loss using the body’s own physiological processes.
Indeed, still new scientific validation appears in the literature every year for properly managed low carbohydrate weight loss methods. Together with Ultra Lite’s protein sparing, this makes it so effective and very popular with clients.
It’s the holiday season and in between all those parties, shopping, baking, gift wrapping and decorating, you really don’t have the time to squeeze in a formal workout. So here’s a list of things you can do to burn 100 calories in half and hour or less.
A clock scale -- you can use the hammer to motivate yourself to workout
Jump on a stationary bike and ride it at a pace of 20 MPH for 4 minutes, 52 seconds.
Walk uphill at an incline of 10 at 3 miles an hour. You’ll burn about 100 calories in 10 minutes.
Swim for 15 minutes…doesn’t matter how fast or which stroke, you’ll still burn about 100 calories.
Use a stationary rower for 11 minutes.
If you’re a runner, run a five minute mile, you’ll hit 100 at 4:30.
And some of my favorite, non traditional ways…
Chop wood continuously for 4 minutes, 22 seconds.
Go two rounds with Mike Tyson. (don’t worry if you can’t make it that long, lying unconscious for an hour will also burn the same amount.)
Get stuck in traffic for almost an hour.
Walk back and forth to the copier for 26 minutes.
Jump up and down on the bed 1,336 times.
Spend half an hour putting up the Christmas lights outside the house.
Keep in mind that this is for a 150 pound person. If you weigh more, you’ll burn more, if you weigh less, you’ll burn less.
Weight: 220 lbs. My cleansing isn’t working…how do you gain like 10 pounds in a day?
Breakfast: Water and Raisin Bran cereal
8:30 a.m. I didn’t sleep well at all! I kept having nightmares about snakes. One of my co-workers sent a video the other day and it somehow stuck in my subconscious.
10:00 a.m. I got a crazy assignment today
Lunch: Ham sandwich, cherry yogurt, chips
4:00 p.m. I was swamped today! I got an additionally project, but I wasn’t sure how to do it so it took me a while figure everything out.
Snack: 4:30 p.m. A grapefruit
Exercise: 5:30 p.m. I met with my trainer. She worked me hard today which is what I pay her to do. She was concerned about my weight gain since taking the cleansing pills, but to wait three days and if nothing happens, dump it.
When starting out it may be overwhelming because you don’t know what’s good or what’s bad. You may feel lost when it comes to meals and what you should make for yourself and your family. My friend Kirby gave me a list of food a while back and I’ve altered it slightly, but if you stick to items on this list you can’t go wrong!
Chicken breast
Turkey breast (fresh deli slices, 99% fat free ground, or cutlets)
Fish/ seafood (shrimp, salmon, tuna, scallops, bass, etc)
Egg whites
Lean beef (92% or better)
Steaks (the less fat visible the better, tenderloin is good)
Protein powder
Light tofu
Fat free cheeses (cottage, ricotta, etc)
Light soy milk
Skim milk
Yams
Wheat pasta
Brown rice
Beans (black, kidney, string, etc)
Wheat bread (pitas, tortillas, etc)
Nuts (not the salted kind!)
All natural peanut butter
Oatmeal
Farina (cream of wheat)
Multigrain hot cereal
Flax
Green leafy lettuce
Spinach
Veggies (Broccoli, Asparagus, Peppers, Brussel sprouts, Cauliflower, carrots, Zucchini, Celery, onion, etc)
Fruits (Cucumber, Tomato, Lemons, Limes, Strawberries, Banana, Apples, Grapes, Grapefruit, Oranges, Berries, etc)
Olive oil
Flaxseed oil
Water
Coffee
Club soda
Crystal light
Mustard
Kraft fat free light Italian dressing is a wonderful marinade with 15 calories, no fat, no carbs, low sodium for marinating
Become friends with garlic, non fat cooking spray and spices. They will flavor your food with no extra calories or fat.
Here’s a few really simple ideas: Breakfast-
2 hardboiled egg whites, 1/3 cup oatmeal, ½ banana, cup of coffee with ¼ cup skim milk, water
Calories – 243
Carbs – 41
Fat – 2
Protein – 18
Mid-morning snack-
1/3 cup fat free cottage cheese, ½ cup pineapple chunks, 20 almonds, water
Calories – 229
Carbs – 18
Fat – 13 (good fat)
Protein – 15
Lunch-
1/3 package of light firm tofu, ½ bag of frozen veggies (cauliflower and broccoli) and 2 tablespoons of peanut sauce, water
Calories – 150
Carbs – 15
Fat – 5
Protein – 12
Mid-afternoon/ pre-workout snack-
1 apple, 1 light string cheese, cup of green tea
Calories – 131
Carbs – 21
Fat – 2
Protein – 6
Dinner/ dessert-
1 whole wheat pita, 2 tablespoons of low sodium tomato sauce, 2 tablespoons fat free ricotta, 15 pieces of sliced mushrooms, ½ a chicken breast (in pieces), ¼ cup fat free mozzarella to make a pizza. 5 strawberries and 1 serving of fat free Cool-whip for dessert.
Calories – 366
Carbs – 49
Fat – 4
Protein – 37
Grand total of =
Calories – 1119
Carbs – 144
Fat – 26
Protein – 88
Also, it is recommended you drink at least 8 cups of water per day. If you workout it should be more. Stay away from frozen dinners as they pack on the sodium and will cause bloating. I personally use Sparkpeople.com to track my food. It allows you to share with others what you eat so once you get it set up it’s very simple. You just select a food and most of the time it’s already in the database from others sharing, and it will store it for you in your favorites so it’s very easy to pick items from a drop down menu and add them to your food log daily. It helped me lose 15 pounds this year!
I’ve mentioned a few unpleasant theories and truths about the food industry on this blog, but today I have one that is actually pretty wonderful – Chocolate is good for you. In fact, I’ll go even farther and let you in on a bigger secret. Chocolate is a SUPERFOOD.
Now, I’m not suggesting you start serving Milky Ways for breakfast. I’m talking about raw chocolate. Raw chocolate is loaded with anti-oxidants (more than green tea and wine). It contains protein, fats, calcium, iron, carotene, thiamine, riboflavin and magnesium (which you need to keep your brain running tip top). Studies have show that raw chocolate may be good for the heart, can lower your blood pressure and even decrease your appetite. Oh, and it’s an aphrodisiac.
Kind of hard to find a downside here, huh? In fact, I even found a great sale on raw chocolate from a company called The Chocolate Conspiracy. All their bars are sweetened with local honey, their cacao (the magic ingredient that makes chocolate so incredible) is an heirloom strain bean and all other ingredients are raw and certified organic. And they’re all on sale for Christmas. Just five bucks a bar. In other words – yeah, I’ll say it – this is a sweet deal.
Are looking for a weight loss program that works? If so, you’ve probably seen the Fat Loss for Idiots program around, along with plenty of Fat Loss For Idiots Diet Reviews. What’s this program about? It’s touting to offer you a high rate of fat loss with minimal effort involved. Fat Loss For Idiots works on the claim that it is all about eating your foods in a certain manner throughout the day, while decreasing the attention that is paid to a proper exercise plan.
But how beneficial is Fat Loss For Idiots?
Understanding some common dieting myths is important to determine whether this program is worth its salt. First, if you read their premise, they state that if you eat 2500 calories a day, your body will adapt and stop burning 2500 calories a day. Well sorry folks, but that just is not correct. If your body adapted to burning off however many calories a day you are eating, how do you think you got fat in the first place? Your body certainly did not adapt to those calories – what makes you think it will adapt to the ones this program tells you to eat?
The bottom line is that if you are looking for a smart way to lose fat, you will need to create a caloric deficit. Your Six Pack Quest does this. By reading through it, you will get access to a metabolic calculator to determine the optimal number of calories your body needs to guarantee fat loss, without feeling like you’re starving. Sure, if you have been on a starvation diet, you will need to up the calories – and when you do, you’ll find you do actually lose weight! But if you are currently eating thousands of calories, your body will not adapt to burning those off. You need an action plan that works – Your Six Pack Quest will lay it out for you in easy to understand terms that anyone can follow.
Next, when looking at the Fat Loss For Idiots program, they downgrade exercise stating that it doesn’t ‘matter’ when it comes to gaining or losing weight. How can exercise not matter?! Study after study has shown that dieters who combine exercise with their dietary efforts show a much higher rate of fat loss, rather than a mixture of muscle and body fat. Do you know what happens when you lose both muscle and fat? Your metabolism slows down. So sure, you’ve lost weight but now your natural metabolic rate is slower meaning you have to eat less for the rest of your life! Is that something you want? A diet of rabbit food forever? Didn’t think so.
Your Six Pack Quest will show you how to exercise productively, where you aren’t spending hours in the gym, but you are getting results. Doing so will help you retain that crucial muscle mass, thus helping keep your metabolism revved and make maintaining your weight loss a piece of cake.
So, instead of falling for another gimmicky plan that promises rapid weight loss (they claim 9 pounds in 11 days – which will be mostly water anyway), opt for a plan that combines both a healthy, long-term way of eating with healthy exercise that doesn’t feel like torture. Your Six Pack Quest offers meal plans just as Fat Loss For Idiots does, but it takes things one step further – you’ll also received detailed exercise descriptions and plans for a variety of exercise needs, a workout DVD, a virtual trainer, supplement information, along with continuous updates on all the latest on the research front related to fat loss. It really is an all inclusive program that will address all the factors that contribute to weight gain – not just diet alone. Remember, losing weight should be a lifestyle approach, not just changing what you put on your plate.
———————————- About the Author:
Vince DelMonte is the author of Your Six Pack Quest found at http://www.YourSixPackQuest.com
He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting.
tags:body fat, bodybuilding, fat burning, fat loss, Fat Loss For Idiot, get abs, losing weight, Personal Trainer, Six Pack, weight, weight loss, Your Six Pack Quest,how to get abs, how to get ripped, fat burning, lose fat, gain muscle, best muscle building, muscle building
All very good happenings. OH! And I am 5 lbs lighter than a year ago. So that is progress and all my good happenings are no small feat. In fact, I’m going to take a moment and revel in those accomplishments…
Milk & Milk Products
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In this pic I am cleaning my feet during the 50 miler last July. I put this up just because I felt better at the 28 mile mark during this race than I did yesterday just trying to go 6 miles. Plus, I figured you haven’t really seen pics of me lately. Although this is not “really” lately.
By Vince DelMonte