Biggest Loser Finale TODAY!

It's hard to believe that 12 weeks have elapsed.  Many of you worked hard to achieve your goals, and I'm proud to have been a part of your journey.  Of course, this is a journey that doesn't end, and the habits you've formed will be with you for a lifetime.

Congratulations go to all of you for participating and sharing your stories through this blog and our time together.  Even if you don't go home with the money, you're still victorious.

Is There Anybody Out There?

Hopefully there are one or two of you still tuning in to stay engaged and motivated.  In lieu of writing a bunch of stuff, I've copied information from a website that speaks to the science of food intake, inflammation and disease.  To read the entire article, go here:   http://www.sott.net/articles/show/242516-Heart-Surgeon-Speaks-Out-On-What-Really-Causes-Heart-Disease

How does eating a simple sweet roll create a cascade of inflammation to make you sick?

 
Imagine spilling syrup on your keyboard and you have a visual of what occurs inside the cell. When we consume simple carbohydrates such as sugar, blood sugar rises rapidly. In response, your pancreas secretes insulin whose primary purpose is to drive sugar into each cell where it is stored for energy. If the cell is full and does not need glucose, it is rejected to avoid extra sugar gumming up the works. 

When your full cells reject the extra glucose, blood sugar rises producing more insulin and the glucose converts to stored fat. 

What does all this have to do with inflammation? Blood sugar is controlled in a very narrow range. Extra sugar molecules attach to a variety of proteins that in turn injure the blood vessel wall. This repeated injury to the blood vessel wall sets off inflammation. When you spike your blood sugar level several times a day, every day, it is exactly like taking sandpaper to the inside of your delicate blood vessels. 

While you may not be able to see it, rest assured it is there. I saw it in over 5,000 surgical patients spanning 25 years who all shared one common denominator -- inflammation in their arteries. 

Let's get back to the sweet roll. That innocent looking goody not only contains sugars, it is baked in one of many omega-6 oils such as soybean. Chips and fries are soaked in soybean oil; processed foods are manufactured with omega-6 oils for longer shelf life. While omega-6's are essential -they are part of every cell membrane controlling what goes in and out of the cell -- they must be in the correct balance with omega-3's. 

If the balance shifts by consuming excessive omega-6, the cell membrane produces chemicals called cytokines that directly cause inflammation. 

Today's mainstream American diet has produced an extreme imbalance of these two fats. The ratio of imbalance ranges from 15:1 to as high as 30:1 in favor of omega-6. That's a tremendous amount of cytokines causing inflammation. In today's food environment, a 3:1 ratio would be optimal and healthy. 

To make matters worse, the excess weight you are carrying from eating these foods creates overloaded fat cells that pour out large quantities of pro-inflammatory chemicals that add to the injury caused by having high blood sugar. The process that began with a sweet roll turns into a vicious cycle over time that creates heart disease, high blood pressure, diabetes and finally, Alzheimer's disease, as the inflammatory process continues unabated. 

There is no escaping the fact that the more we consume prepared and processed foods, the more we trip the inflammation switch little by little each day. The human body cannot process, nor was it designed to consume, foods packed with sugars and soaked in omega-6 oils.  

Who's Still In The Competition?

Say peeps; the final weigh-in is closing in quickly.  Are you working your program?  We've seen some amazing changes/transformations over the course of this competition.  However, like opera, it ain't over 'til the fat lady sings (not really an appropriate analogy...) and there's still time for each and every one of you to make a run for the money.  I'm curious about how your journey has unfolded, and have some questions for each of you:

• Is anyone still keeping a journal?  You are 50% more likely to succeed if you do.  Please tell us about it.
• Has anyone substantially changed their food intake?  I don't mean calorie reduction only.  Is your change sustainable?  Tell us what's working for you.
• Are you sleeping better?  How has this journey impacted your sleep habits?
• Did you return to using sweeteners?  Are you drinking soda?  Do you feel differently about using these products?
• Have you incorporated a fitness routine?  What's your experience been?  Do you enjoy it or is it still drudgery and hard work?

Want To Learn More About A Paleo Lifestyle?

There is an incredible amount of information contained in this link:

http://www.gnolls.org/1141/eat-like-a-predator-not-like-prey-paleo-in-six-easy-steps-a-motivational-guide/

All along this journey I have encouraged each of you to pay attention to what you eat, and to make changes to instill cleaner habits (no sugars for 30 days; no soda; etc.).  I have not advocated for any particular diet type over another.  Still, I have a very strong belief that there is a fundamental truth to primal living, and wanted to share the science, and the approach with you for your consideration.  If you haven't found a "diet" that helps keep you on track, you may want to give this a shot.

Some of you have begun that slide back to old habits; or really never made an attempt to create new, healthier habits.  This contest is not about winning money, but about a new beginning in a healthy lifestyle.

There's not much time left in our competition, but there's still a lifetime that stretches ahead.  Get back to the basics of healthy living -- journal your food consumption and your workouts; get a good night's sleep; and look to your peers for support and encouragement.

Seriously, is this blog even being viewed?

Last week was the worst week on this blog in a long time for views/comments.  Like all of you, I find it hard to remain motivated in the face of disinterest.  The blog is not for me.  It is for you.  It is for you to interact as a team.  To continue to encourage one another to eat healthy.  To exercise.  To commit to the lifestyle that you want for yourself.  We are in week 9 of a 12 week competition.  It is too early to disassociate from the rest of the team.  What will you do when you find yourself trying to manage and maintain a healthy lifestyle with no support?

Let us know what you're thinking!  Your thoughts are valuable.  Contribute to your team.

All of us find it hard to remain motivated without any feedback.  We are all human, after all...

Week 8 Begins: What's Your Strong Finish Strategy?

While weight loss and fitness is a lifelong pursuit, there are only 5 weeks remaining in our competition.  The results look good thus far, though I believe many of you are only half-heartedly focusing on your program.  What can you change, today, to finish strong, and continue on the path you've begun?

• Be honest about your food intake.  Do you keep allowing yourself "cheat" days?  These effectively cause your body to have to restart, as if you haven't done any work at all.  Stop cheating.  Start winning!
• Even if you just don't have time to work out, or if life is too hectic to fit a routine into your program, make the time to walk.  Walk the stairs.  Park far away and walk.  Right after dinner, take a walk around your neighborhood.  And, talk a closer look at your schedule.  I'd bet you make time for TV.
• Keep aligned with your partner.  Keep each other accountable.  Just because this is not top of mind every moment of the day doesn't mean it shouldn't be top of mind at least twice a day.  Call, text, stop by...check in with each other.

For some of you, fatigue has set in.  Lack of motivation has begun to rule your resolve.  This is when you must look to your team to support your continued participation.  This is why we're not doing this alone.  Take advantage of the support offered by each of your team members to help you with success.

What's keeping you from being the best you possible?

Team: You Need to Support One Another This Week!

Not to imply you're not usually supportive (although there has been a lot of happily shared food porn amongst you, even when I'm present...); however, I will be out of the office in Florida this week (in a bathing suit -- please imagine immediately how you would feel if you had to put on a bathing suit RIGHT NOW) and cannot badger anyone effectively from that distance (do not breathe a sigh of relief Joe or Nate).  Each of you need to encourage the others, especially the ones who show signs of receding in interest or intensity; who cannot remain committed to their own goals.  It's week 7!  Not much time left.  Or, in another way of thinking, there is a lifetime left, and you're just 7 weeks into preparing to make it the best lifetime you can.  :)  I like that...

I'd like to challenge you all to blog effectively -- some of your posts are so amazing and helpful to all of us -- and to check in with each other on your progress.  Team is more than just an occasional gathering -- it's really trying to be supportive and empathetic and strong for one another.

Let me come back from Florida to find my team strong and engaged.  Best thing I can imagine.

It's All About Planning

PS:  I have no idea why some of this text is outlined in white.  Have tried for 20 minutes to fix.  Just all gonna have to deal with the ugliness...

Few people have any next, they live from hand to mouth without a plan, and are always at the end of their line.

Ralph Waldo Emerson
1803-1882 American Poet Essayist

Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan.
Tom Landry
American Football Player Coach

As we enter week 6, I am certain of one thing -- without planning, your program will fail.  Planning encompasses so many different components each day.  If you are a morning work out person, laying out your clothes every night is an essential part of the plan to make that early morning commitment.  It's easy to use the excuse that your clothes are in the laundry basket in the basement, and it's absurdly early to be stumbling about trying to find them... and decide you'll do it the next day.  If you are an evening work out person, you have to plan to bring your gear with you to work, so you'll head right for the gym.  A stop at home generally spells the end to your good intentions.  

As I write, the scent of oven-fried chicken and sirloin tip roast is making my home redolent with amazing, mouth-watering scent.  Six chicken legs and a 3-pound roast.  And I'm cooking for one.  Why do I do this on a Sunday night?  It's the only way I can be sure that I'll have healthy, delicious dinners every night this week.  I can leave work at 8 pm, and not have to drive through somewhere cause I'm too tired to think about cooking.  This is so do-able!  It doesn't even take much more time than just cooking one dinner!  In fact, it makes my life so much easier.

Workout clothes laid out.  Dinner prepared for several nights a week.  This relieves a lot of pressure each day.  And, there's another thing I do to prepare, a trick that I only recently started, but it is one of my best.  I make an egg scramble on Sunday morning that creates at least 3-4 breakfasts for the week.  Talk about easy!  It's difficult for me (and maybe for some of you) to figure out how to get a good breakfast in when I'm rushing about trying to get to work.  

Here's what I've been doing:

Cut up a bunch of veggies (onion, yellow bell pepper, broccoli, spinach) and saute (I love coconut oil or bacon grease for this part)

Saute some meat and chop up (chicken sausage, bacon, ham; use your imagination)

Scramble 10 eggs (I use coconut milk; but water, almond milk will be good too)

Add eggs to the veggies and meat.  Scramble.  Enjoy deliciousness.  Separate the left overs in easy to carry containers (I can get 4 breakfasts from this recipe).  Microwave every morning after gym time.  Or, just to get your day kick-started.

The bonus of establishing a good plan is that there is no guess work left each day.  Take the stress out of your nutrition and your exercise by creating and executing a good plan that works for you.

Would love to hear your tips for planning that works for you!  

Welcome to Week 6!!

Make Decisions as if You are Your Future Self

First and foremost:  The NY Giants -- Superbowl Champs!  Excellent game, mixed reviews on halftime & commercials.  Were you able to resist the temptation of party food?  

We're embarking on week 5 already!  Isn't it astonishing that time passes so quickly?  I'd like to hear from those of you who have had breakthroughs in the first 30 days.  Have your sweet cravings been reduced?  Do you find you've lost the urge to drink soda?  How about your commitment to exercise?  Does the journal keep you on track?

I'm going to repeat a post from last week's blog because I believe it will resonate with everyone:

Nassau William Senior said, "To abstain from the enjoyment which is in our power, or to seek distant rather than immediate results, are among the most painful exertions of the human will."  Thus, when we set goals (like weight loss or achieving fitness levels), we end up creating a struggle between who we are now (our present self) and who we wish to be later (our future self).  The problem with this struggle is that it is not a fair fight.  Our present self is with us always, and makes all the decisions.  Our future self doesn't have a voice, so can't help us make the appropriate choices that allow us to reach our goals.

The disparity between who we are today, and who we want to be in the future will always be with us.  Can you give your future self a greater say in your decisions?  Can you look at the food you crave ("enjoyment which is in your power") and decide as your future self (at which time you have reached you results) not to succumb to the immediate (perceived) pleasure?  Make decisions every day as if you are your future self -- and it becomes a self-fulfilling prophesy!

How Do You Up the Intensity?

Remember to review earlier blog posts to make sure you get the latest from your team members.  Everyone has  great info and insights to share.

We're entering week 4.  You've noticed by now that I pay close attention to the time as it passes.  That's because it's easy to slip into a habit of thinking you have plenty of time to make a change.  Forget about the deadline for the biggest loser competition for a second (very brief second, at that), and think about what you want to feel like when you take that beach vacation, or put on your shorts and t-shirts for the first time in the spring.  And then remember, your time runway is SHORTER than you think.  Some habits I hope you've formed, or are in the process of forming:

1. Faithfully keep your food and workout journal.  (What day are we on, for those who followed my advice?)
2. Limit sugar intake to 50g or less a day.  (How have you been able to accomplish this goal?)
3. Use no sweeteners -- artificial or "real" -- for 30 days (you do know I'm going to recommend that you continue on this path, right?  Although post-30 days it's called a "recommendation").  (I know several of you have been religious about this pursuit -- has it impacted your cravings for other sweets?)
4. No soda -- regular or diet -- for 30 days.  (How has this been working for you?  Any noticeable changes in your cravings?)
5.  Eat real food.  Fresh veggies, fruits, lean proteins, healthy fats.  (Can you feel a change in your energy levels?)

I'm going to add one that I've spoken to many of you about, but can't quite break through the "I know best about my body" barrier.  I'm not here to claim that I KNOW BEST (well, maybe I am a little), however, I'd like to see you try my way and determine the impact on your body.  This is a big one for a lot of you:

DO NOT USE PROTEIN BARS OR DRINKS AS A MEAL.  These things are not REAL FOOD.  Sure, you get some of your vital nutrients (assuming your body can actually absorb those nutrients...), but this stuff is so processed, and full of chemicals, it's actually something that you can fool yourself into thinking you're eating healthy.  It's not a billion dollar industry because it works.  Look around you.  Please try the real foods concept.  I believe it's vital to your health.  (If you must have a bar, please try Lara Bar.  They are made from fruit and nuts, only.  No processed chemicals or preservatives.  Still, awfully sweet...).

Let's make this a great week!  We've got two work outs -- Tuesday morning at 6 AM and Wednesday evening at 5:30 PM.  There's been a proposal for a Saturday morning workout -- let me know if you're interested!  Best of luck, and let's keep the success going!

Losing to Gain

If you're keeping your journal accurately, you know you're about to enter DAY 15.  Before we know it, it will be DAY 89 and GAME OVER!  This team has really pulled together, supporting each other as well as your accountability partners.  I've heard that many of you plan to do our workout on Wednesday night when I'm in Kansas City, and I'm so glad you will!  Beginning next week we'll start our Tuesday 6AM workout and continue the Wednesday at 5:30 PM workout.  You now have my cell phone (hope no one minds getting weekend texts from me) so please feel free to call me while I'm out this week if you want to discuss nutrition or your workouts!

Even though we are in a "competition" for the Biggest Loser, I feel strongly that this work is not just about individuals losing weight.  Don't get me wrong -- it's terrific to see everyone striving to shed pounds.  However, I believe our desired outcome is about gaining fitness.  That's the real game changer.  For those of you who felt muscles that you hadn't felt in years after one workout -- you now know that those muscles are there waiting for you. This lifetime is all any of us have, and to live it strong, optimizing the abilities with which we were born -- that's what I want to see for each of you.  

You know, it's been 2 weeks with no soda and no sweeteners of any kind (if you listened to the honey badger).  Have you noticed a difference?  Have you shed any cravings yet?  Let the team know about your progress!

Week 2 and a New Approach to Posting

Would love to hear how everyone fared over the weekend!  Post your successes, your challenges, or your source of inspiration.  As the title implies, I'm changing things up a bit on our blog.  In order to facilitate better conversation, there will now be one main post each week.  Everyone can then easily see all the comments made, which will allow the dialog to flow (at least, that's the premise; we actually need you to engage in order for the flow to occur...).  

So, welcome to week 2 of the Biggest Loser!  Weigh in today!

EAT REAL FOOD

"I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory of all is the victory over self."  - Aristotle

Aristotle really speaks to me with this quote.  Joining our BL team was a big step for you in your journey to create a healthier lifestyle.  But I believe we all need ongoing reminders about the best way for us to gain that victory over our selves.  And, you may get tired of me reminding you, again, and again, but I'm going to say it -- what you eat is the most important aspect you own on this road to fitness.

If you are a regular visitor to our BL blog, you'll notice I've added a photo to the blog title.  Take a close look, because those are the foods you should be stockpiling in your refrigerator.  Colorful vegetables are dense with the nutrients your body needs and craves.  Good fats, like avocado and black olives, provide fuel to promote energy and optimize performance.  Berries can satisfy a craving for sugar, and contain nutrients and antioxidants.  Add in your lean proteins and  your whole grains (if you are a grain person)  and you will be eating REAL FOOD.  Not processed, not "fortified with iron and vitamins," not swimming in preservatives... REAL FOOD.  Help yourself to victory!

The First Weekend of Biggest Loser!

Weekends can be fraught with challenges, especially in the first weeks of your journey.  Several of us were discussing the reasons we eat -- and none of those reasons had to do with hunger.  During the week, we are usually so busy that boredom eating seldom occurs -- and many admit to eating out of boredom.  Or, maybe you are a stress eater, powering down calories when life's challenges seem overwhelming.  Perhaps you failed to plan, and now regress to eating what is easy -- like fast food (please remember this mantra:  if you have to drive through to get it, it is NOT food).

Be sure to journal the times you find yourself wanting to eat, even when you're not hungry.  This will do two things.  First, you may well stop yourself in your tracks.  Awareness is a big motivator.  Second, we will begin to see a pattern; the things that "trigger" your desire to consume something, which will allow us to create an actionable plan to reduce consumption.

Keep focused, keep moving, and become self-aware!  Weekend number 1 is upon us!

Helping to Hold Each Other Accountable

A spontaneous team lunch broke out today.  We had a good discussion about the first 5 days of our  Biggest Loser Challenge -- admittedly there was some whining about sweeteners and soda (but not too bad!) -- but mostly we talked about eating strategies and accountability partners.  I'm going to send a lotus notes invite to all for a weekly team meeting, followed by an "eating strategies" lunch, that will allow us to catch up with each other and hear about what's working, and what's not working, for individuals on the team.

Everyone now has an accountability partner -- I'd like to know what your plans are to keep each other on track.  Post your ideas!

First snow fall of the year!

Slick road conditions could have been a reason not to get going this morning -- but I pushed past that excuse and made my way to the gym.  Jenny was already there working hard and I am glad I made the effort.  What gets in the way of your success?

Do You Really Believe You Can Do It?

Weight loss programs that rely solely on external behaviors such as counting calories, skipping dessert, and doing cardio in your fat-burning zone, rarely lead to permanent weight loss if they do not simultaneously address the internal or “intangible” components of change, some of which include self-image and personal beliefs.

Change begins with a shift in these “intangibles.” As adults, we hold many beliefs that are self-limiting and that retard our progress toward achieving physical transformation. Some of these include,

“I don’t have time,” ”This is too hard,” “I hate exercising,” “I’m just not disciplined,” “Eating healthy is boring,” or “I have no self-control.”

These unsupportive thoughts and beliefs, disguised as excuses, are nothing more than self-sabotaging belief systems that you have chosen to accept as your truth. The good new is that you can also choose to accept beliefs that are supportive of the goal you are striving to achieve.

Mark Victor Hanson, co-author of Chicken Soup for the Soul says it best: “Your belief determines your action and your action determines your results, but first you have to believe.”

What are some of the self-limiting statements that you make about yourself?  Let's make sure we help each other BELIEVE!

What is the best time for a group Workout?

Post comments here to let me know which time is best for a group workout.  We'll schedule at least one per week, but if there's a definite split in times, we will have two each week.  You can then choose to attend one, or both!  Work outs will take place in the Maryville Centre gym and last for 1 hour. 

Tuesdays 6AM or 5:30PM                                                                                                                      
Thursdays 6AM or 5:30PM

Very Specific Strategies to Implement, Immediately

Our simple mantra, Eat. Sleep. Exercise. will require some planning for success.  (you know the old saying, if you fail to plan you plan to fail...it's damn true)  We began our journey yesterday with your reality-based metrics, our starting point.  Now, to move forward!

There are things you can do, right now, today, that will provide immediate impact for a fast start to becoming the Biggest Loser.
1.  Begin your journal with specific, measurable goals  ("I want to look good/feel better/etc." is NOT measurable).  Refer to those goals every day.
2.  Clean your fridge and pantry of all temptation (yes, and your desk drawers).
3.  Stock up on portable, healthy foods (for when you're all of a sudden starving and scrounging for something, anything to eat).  Come see me for ideas!
4.  Commit to the 30-day No Soda rule.  No cheats.
5.  Commit to the 30-day Limited Sugars (less than 50g a day -- read all labels!) rule.  Do not use any sweeteners -- no stevia, splenda, honey, brown sugar, agave, sweet n low, etc.  NONE.  Break the crave.

Five simple steps to kick start your journey.  Go Team!

The Difference Between a Dream and A Goal is A Deadline

First day of our 12-week Biggest Loser challenge, and I am completely psyched about our team.  Each and every one of you is unique, with your own specific goals and desired outcomes.  You will not be alone at any time in attempting to accomplish your goals.  You will be supported by your teammates, by your accountability partner, by our firm, and not least of all, by me.  If you want to win, I will do everything I can to help you achieve that objective.  And, to me, winning is not about the money (though it would not be too shabby to collect the cash...), it is about you feeling fit and strong and healthy, and about achieving that AHA! moment of wonder when you do something that you never thought possible.  You'll know it when it happens.

This blog is for our team, and about our team.  Post your thoughts, your ideas, your hopes for this contest.  Support team members through positive communications.  Tell us how you're doing -- and what's working for you.  We are all in this together, and will win as a team!