Day 29

Music. That is the one thing I think helps you do cardio for a long period of time. I think it is the reason for some motivation as well as thought provoking ideas. I just got off of work and I am heading to the gym.....after my mp3 player charges.

-Changes to my post topics and layouts-

usually I have some sort of splurge of health and wellness knowledge and now, I have been sha-lackin'. So what I figured is that I wanted this blog to discuss my journey in losing weight and a health tip to better one's health and wellness. the tips usually comes from the things I experience that day. So I will continue to do so as time goes on, or basically, every once in a while I will post a tip.

Day 28

It has now been four weeks and I have finally gotten everything that I needed to get in place. Sleep, Working out, Nutrition, work, school, and finances. Today before working out with Seth I retook my measurements and found out I lost 3 inches on my waist and lost a total of 14 pounds. The workout with Seth went well, and today was just all in all a good day. I don't really have much to say today, and I really just wanted to keep this short, but I still have a long journey ahead of me, and if I want to accomplish my goal, which is to be under 200 lbs and lose my gut, I will be happy.

Day 27

Today I felt unmotivated, distracted, and tired. I got a good night's sleep last night, I had gotten lower back pain today, and I worked for a couple of hours today, but other than that, I don't know why I just failed at working out today. I tried to do the cycling machines today, but only for 5 minutes. I then tried a different type of ellipticals for another 5 minutes, and then 10 minutes on the treadmill. I did do 20 minutes of Cardio, but it was on 3 different machines!. Not so great..But, Tomorrow is another day, and I will gain back my motivation, I just have to find it...again.

Day 26

Last night I got a good 14 hours of sleep, to make up for all the lost sleep the past week. Muscle Recovery at it's finest. Today was a Hot Houston Day. A good day to go swimming. So I did laps in the pool, and after a while, I felt quite exhausted. I found that even when you are swimming, your body still needs those fluids. Funny how your body needs water when you are surrounded by water. I checked my weight after swimming and to my surprise, another two pounds lost. [wow, muscle recovery really works] It says according to the health professionals of Wikipedia, that if you do not rest your body and not sleep well, your weight loss will end up slower or going to plateau. What muscle recover also is, is when you work out, you tear up your muscles, then with the muscle recover it comes back together. That's the simple mans way to put it, at least my way I put it.

A problem I am having right now is having my family not eat all of my food that I buy. Solution: Wrap it in foil, label it "science project" and all will be well. My stretch marks have been slowly fading, but I need to go buy some Vitamin E Vaseline or some Cocoa Butter.

Topic of the Day: School Work, Work, Working Out
So many people, like myself have work, school, and work out. But how do you balance the three? It seems like my schedule these days are consistent and they are starting to form a routine. Work, Working out, School Work, Sleep, Wake Up and do it all over again, and of course eating every 3-4 hours so that you can have a great metabolism. It's a lot to take in, and do, but the only way I really get through the day, is to remember. All of those three things, are connected for one ultimate goal.

School: To get an education, so that you can get that career you ultimately love.

Work: To get the money so that you can pay for school, so that you can get the career you ultimately love.

Working out: A great stress reliever, and to get healthy and fit so that you don't get sick, so that you can go to work, and pay for school, so that you can get that career you ultimately love. [and to also increase your longevity and live a long and healthy happy life.]

Day 25

Today was quite simple.

woke up, ate breakfast, went to work, ate a snack, ate another snack, ate lunch, work, go home, eat dinner, pass out and go to sleep.

-currently resting my muscles/body-

Day 24

Today was just a day to rest. My rest day if you want to call it that, but after 11 hours of work, I'm kind of glad I have my day to relax and catch up on my lack of sleep.

-sorry no health and wellness fact today-

edit-

So when I thought I was napping, my friends decided we should hang out, go to the bookstore, study, and since I'm already up and going, I have decided to do some laps in the pool later tonight.

I think Seth is right that I am over-doing it just a little bit, but for once in my life I am actually seeing progress. I am seeing that this all will be worth it in the end. I will have my rest day on Saturday. tomorrow I will do weights, and come Monday, I hope Seth brings me the workout he gave me yesterday, by far one of the best so far.

Day 23

Never again will I [EVER] say that Seth doesn't work my butt off. Today he gave me hell. [mwahaha, just what I wanted] Work was great, The Workout was brutal, I'm eating right, now i just need my daily recommendation of sleep and a day to just rest my body.

I am struggling with all my late night cravings, but I'm doing alot better, such as right now when I am suppose to be studying, I had a craving, and i'm munchin' on some fruit instead of McDonalds.

I am really trying to figure out how I am going to pay for all of this personal training, but hopefully in four weeks when I go to Vegas, I will win enough for my personal training and gas money. Now I just need to save save save, and practice on my slot machine arm. *DING*DING*DING*DING, is what I want to hear.

Recipe of the Day: Sausage & Egg Bagelini

1 one hundred calorie bagel
1 turkey sausage patty
1 medium size egg
fat free kraft shredded cheddar cheese

So what you do is cook the egg in a small skillet or pan w/ a ringmold and made a egg patty. Then you heat up the turkey sausage. Place the sausage on the bottom of the bagel, then the cheese, then the egg patty that was made, then the top bagel.

Using a cooking spray, coat a panini press or a george foreman grill. make sure it's hot and place the bagelini in the press and toast it up. Once you see some grill marks, your bagelini is ready to enjoy.

Day 22

Long Day at work, and I didn't go grocery shopping so that I could prepare my meals for the week, so I will go later tonight. After work I went to the gym and saw both Seth and Alison. I actually never seen them together before. Talked to them for a short little while and learned that since my friend signed up for 24 Hour Fitness w/ her bf, I get to have one free training session with Seth. [woot]

Today I did Cardio. At first I did 15 minutes on the ellipticals, and then I remembered the step n sculpt class was today. That one hour class wiped me out. After the class, my right knee started to hurt like a pinching in my knee. I think I overworked it out today. [Can you imagine? Me Working out TOO MUCH?!?]

It was my grandma's birthday today, and I called her and wished her a happy birthday. She's really awesome and is one of my motivators in this journey that I have embarked. Thanks Grandma.

Lastly, I have to remember that it's not always about the numbers, according to lbs. Next week, I am going to re-measure my measurements and see how far I have come to being healthy.

[By the way, If you are reading this Seth, the step n sculpt instructor whips me more than you do so far...so... BRING IT SETH!....that is all..]

Mental Wellness: Relieving Stess

5 different ways you can relieve your stress besides eating:

One. Working out [Yeah, I know. Can you believe it? But take it from me, it really does work.]

Two. Go Shopping! [Shopping is a good way to just get away from it all and take some time for yourself]

Three. Movies [Watching a movie at home or going to the movies with a friend is such a great way to get out of this world and into a different reality in the movies.]

Four. DOGGY! [Playing with your dog or pet is a way for you to have someone to be there for you and as well as you for them. Great way to have some fun too]

Five. Friends. [Being with a friend and talking to them about anything and everything is always a good way to relieve some stress. maybe even a good cry might do some good.]

Day 21

It has been three weeks since I started this journey, and to make this day even better, one of my friends that I recently reconnected with, has joined 24 hour fitness. I'm so proud of her. Go Marisa!

So I decided to do something different today, and that is working out before work. It was interesting. I worked out around 8am, I was kinda sleepy, but it was a good start of the day. I was awake throughout my mid-shift at work. So after resting after work, I decided to go to the gym and do some cardio. 30 minutes and 5 minutes of cool down. I sweat soooo much today.

One of the things I am happy to see are some of the results. Before working out and this journey, I would wake up in the middle of the night....choking. Gasping for air. Wake up again w/ dry mouth, and I hated it so much. Now I can finally sleep in peace. I'm more active throughout the day, and when I come home I'm not tired any longer. I still see my gut, but hopefully that will be gone in due time.

Quote of the Day

"Eat Right, Exercise, and a Good Nights Sleep are the key to losing weight." -Anonymous

Day 20

While I was doing some yardwork, I hurt my ankle and then my left elbow again, is flaring up again. It's starting to hurt like last time around. So today is Father's Day, and I had lunch with my relatives, and they said they see a little difference so far and to keep going. That really boosted up my spirits and will continue to help me keep motivated. Today I decided to rest up for this week. I want to make sure I am not fatigued like I was last week. Tonight, I am going to a mexican restaurant for Father's Day Dinner. I will definitely watch what I order and ask them to adjust the way they cook it. Hope everyone is having a great sunday!

Happy Father's Day

Day 19

So I had a great night sleep, a good 12-14 hours. I guess I was catching up on the lack of sleep I had this week. I had some breakfast and headed toward the gym. So..I haven't been doing weights unless it's with Seth, my personal trainer, because I was scared I was going to hurt myself again. This time was completely different. I loved every minute of it. Did all the workouts he showed me on one of my training days and after I left, I felt completely pumped. So pumped in fact, I decided to start my studying for my summer school course food and beverage purchasing, which I have a test tomorrow on Father's Day. Partly the reason why I am posting this late at night, or early in the morning, however you want to word it. While I was studying at the bookstore, I bought a book called Are You Ready? by Bob Harper from The Biggest Loser. One of the chapters that really hit me the hardest was emotional eating. Eating when you are stressed and eating when you aren't even hungry, which I am guilty of, even during the start of this blog.

Mental Wellness: Emotional Eating

Emotional Eating is when one is experiencing fear, pain, anger, sadness, or loneliness - we reach for food to push away or get relief from the feeling. Sometimes you have to ask yourself are you really hungry or is something wrong? Along with emotional eating are cravings, which might be triggered by emotions. So what happens when you want to reach for food? Here are a couple things you can do:

1. Stop
2. Don't React
3. Connect yourself with your soul, your love, or even God
4. Take a walk
5. Call a friend
6. Write in your journal
7. Read a book
8. Listen to music
9. Yoga
10. take a nap.

Day 18

I felt really sick today. After work, I went to the gym, so that I could get my cardio, and in only 5 minutes, I was out the door, throwing up, feeling dizzy, headaches, and no bueno. Now I am at home, resting, drinking lots of water and relaxing.

-no random health and wellness information today-

Day 17

I had a pretty rough day at work. I was exhausted, fatigued, and overall just having a bad day. I still had my breakfast, two snacks, and lunch. Today was another training session with Seth, and it was okay. It seemed to go by really fast, but I got a lot of useful information. After the workout, took a protein shake, had dinner, and I went to the Barnes and Noble to study with a friend.

Some of the information that Seth gave me were:

Sleep: Ideally, you need 7-9 hours of sleep.
[I am getting 4-5 max]

Workout Schedule: Cardio 3 days, Weights 3 day, Rest 1 day.
[I was doing 4 Cardio and 0 Rest]

Vegas: Have fun, relax, and take the time off and enjoy yourself.
[I'm going to Vegas next month, and was going to workout over there...next to a slot machine]

That's it for me today, as I am going to pass out in a couple of minutes.

Day 16

I know that the date says June 17, but as you will see, it is 12:15am. I went to work this morning and it was a good day. I had my breakfast this morning, a snack, a protein shake, lunch, and that night went to my friend's birthday barbecue pool party. I got the chance to be the grill man, and was in charge of the grilling of the food. It was some skirt steak, corn tortillas, and grilled corn and onions. Let's just say, today I splurged just a little bit.

After the party, which ended around 10:00pm, I decided to get my cardio in for that day and work out at 24 Hour Fitness, which by the way, is open late, early, and all day. That was such a great perk of joining, that I had not realized. Now if I close the deli late at night, I can still work out and not have to worry. One of my other friends, who goes to the fitness center close by work as well, had to leave the party early and go work out.

Some problems I am having right now are a couple of things. [One] That Greek yogurt makes me want to vomit every morning. I have found a even better yogurt, less calories, and less sugar, that I was surprised to even find. It's the Kroger Lite Brand. [Shocking, isn't it?] So once I have gulped and finished my yogurt, which is Friday, I will go and purchase some of the better yogurt.

Health Tip of the Day: Stretch Marks

Stretch Marks are forms of scarring on the skin with an off color hue. They are caused by the tearing of the dermis, or skin. Stretch Marks are often caused by weight gain, such as pregnancy and muscle building, or as we might all know, non muscle building, in the form of gaining unhealthy weight and fat.

How do we get rid of stretch marks? Well there have been some talk about using Vitamin E or Cocoa Butter. Although no tests or studies have shown them to be effective, often a lot of people resort to a tummy tuck, or other surgical procedures.

Day 15

Today was the day I finally did everything right when it comes to losing weight, according to the books and professionals. I had Breakfast at 6am, I had a snack at 9am, I had a second snack at 1pm, I had lunch at 3pm, I worked out, I had dinner afterwards. By eating 5 times a day, your metabolism is suppose to increase [I hope so] Today I did the Step Class again, just like I did in Day 1. I am still very fatigues half way through, but in time, I will get better.

Right now, until June 17, 24 Hour Fitness is having a sale on their membership as well as their personal training. 10% off, which I will take advantage of.

I don't know if anyone reads my blog, but to all of you, I will keep going, and I will be healthy, No Matter What.

4 Ways to help lose weight:

1. High Protein Diet
2. Cardio after Weights
3. Sleep
4. Eating Whole Grains

For more information check out this link:
http://www.livestrong.com/article/149037-faster-ways-to-lose-weight/

Day 14

A good day, well so I thought. I woke up early today, in order to make sure and eat breakfast before work that morning. I had the breakfast I prepared the day before. Then I worked and then ate lunch again....9 Hours later. [No Bueno] I later found out, after work, while at the gym, I need to eat every 3-4 hours. Breakfast, Snack, Protein Shake, Lunch, Dinner. The workout today with Seth was good today, but for some odd reason, I just felt so deflated afterwards. In my head, I'm thinking, I'm not seeing results, I'm still...[FAT] But I know it takes time, and to be patient.

One of things that is bothering me right now is paying for all of this. Now, after being really critical with my nutrition, it has started to become really expensive. I don't want to ask my parents for money, and I am already working, which all or most of the paychecks is going toward the personal training/diet/gas money. In 4 weeks, I'm going to Vegas. Perhaps I can get some money there...

Even though I may seem deflated and worried, one thing I have realized, that still continues to keep me motivated, are my friends. I don't want to let them down. and myself, I don't want to let myself down as well.

Day 13

No work today, what a wonderful day! I got up this morning, had some breakfast in the form of fruit and then mowed my yard, which took about 30-45 minutes. I then went to the gym and did 45 minutes on the ellipticals. Now, how you say, can you do 45 minutes without getting bored? Three Ways:

1. Watch TV. UT and TCU were playing against each other in college baseball. On the other TV screen was the original Power Rangers Movie. Brought back a lot of memories.

2. Listen to some upbeat music. On my playlist were songs from Lady Gaga, B.O.B., Katy Perry, Ke$ha, Michael Buble, Chino y Nacho, Aventura, and La Roux. I basically choose anything that's TOP 40 Music.

3. Think. Time to think about your future, your next day, your life. Thinking about all of this stuff makes the time go by really really quickly.

After working out, I went to Whole Foods to get ready for Seth's "Homework". He wanted me to get up earlier and eat breakfast. So what I did was get all the things I will need for the whole week and then place them in Tupperware, and label the days accordingly. I got Greek Yogurt, Mixed Fruit [which consisted of Blueberries, Strawberries, Raspberries, and Blackberries] All of those fruits by the way are in season for this summer. I also got some peach granola, which will be delicious with the yogurt. I might have a egg, but for now, I still hate eggs and I still hate breakfast. What I also got there was some dinner when I got home, and all in all, it was a great day today. Now I have to study for my summer school class.

Thought of the Day: Motivation and Support

It's difficult to get self motivated and to support yourself in your journey to lose weight. Working out with a buddy or a friend is extremely helpful as you can push each other to work out. Having a personal trainer [like Seth] helps me get pumped up to exercise and for once really, just leave all my problems outside. Another great way to get the support is doing the classes that are available. When you take a class, you may meet others just like you, and you might even have fun doing it. There are different motivations and supporters out there, it's just where to find them is the hard part.

Day 12

Today was a more productive day. Throughout all of my meals, I made sure that my nutrition was on point. I did research online as well as at the bookstore. I needed to make sure I had smaller portions, never skip a meal, and never eat so late. In the morning I actually had breakfast [and I always hate breakfast]. 3-4 Hours later, I had lunch at La Madeleine. [Petite Spinach Salad and a Cup of Tomato Basil Soup] Couple of hours later I had a mid-day snack. [Cup of Fresh Fruit and a Gluten-Free Rice Bar] 3-4 hours later I had Dinner [4oz Rib-eye, Half a Cob of Corn, and fresh strawberries]. Since today I was studying all day, since I have summer school, I am actually now going to go jogging around a church nearby my house. I spent a good majority of the day with thoughts of eating healthy, but if any weight is to be lost, I will have to exercise more.

Who are you?

I know I usually give a quick healthy tid-bit, but I decided to let you all get to know for little bit . My name is Dennis, I am 21 years old, a Senior at the University of Houston, and I intern at Jason's Deli as a manager in training. I also intern with the Director of Marketing for Hilton as a "Sidekick". I work 10+ hours everyday, and after work, I go work out. I was always a little overweight when I was little, and in high school was just a plain old fatty. I lost weight between high school and college, and after my years in college studying Hotel and Restaurant Management with an emphasis in Sales and Marketing, I gained the infamous Freshman Fifteen, or rather Freshmen Fifty. After I finish my internship, I will have to find another job in order to pay for and keep Seth [My Fitness Consultant]. Possibly work after my training at Jason's, and now I am off to jog. Au Revoir.

Day 10 & Day 11

On Thursday was my day with Seth training me. We basically did exercises and weights that we covered overall in the past training sessions. [and I also might like to add that I increased the number of sets/reps this go around] That day we discussed the next couple of months and also my nutrition/diet.

I don't eat breakfast. I eat lunch at Jason's Deli 5 days a week. For Dinner I have whatever my mom cooks, healthy or unhealthy, and always with a bowl of white rice. We decided that I should wake up early in the morning before work to eat breakfast in order for me to start off with a good start. After working out I take a protein shake, and then lower the amount of portion I intake from my mom as well as try to switch white rice for brown rice.

Today was by far one of the most unsuccessful days of my workout. I didn't get to do my Cardio today. I was so tired from work that I, like many others, just passed out. I will get my Cardio in tomorrow and Sunday.

Healthy Choices: Swapping the Bad for the Good

Instead of eating out, go to the grocery store and get food that you know is good for you, and you know how it is cooked. If you do eat out, consider eating something off their healthy alternative menu, or maybe even eat a smaller portion.

Instead of drinking whole milk, swap for skim milk. Instead of yogurt, swap for greek yogurt with less calories, fat and sugar. Granola has lots of sugar in it as well, so you can possibly swap it out for walnuts or chopped almonds. A great healthy way to also get your daily needs. Lastly, instead of going back for seconds, swap that for a good conversation.

Day 8 & Day 9

Seth thought I should take the day off yesterday from exercising [and he was right] I was so sore yesterday, right when I got out of bed, or at least trying to. My core [or abs] were so sore, I couldn't lift myself up from the bed. [I had to roll over...] Then came work, where I had to carry and lift some heavy boxes and food items at Jason's Deli. After my ten hour work shift, I went home and passed out.

Today I increased my cardio from thirty minutes to forty-five with the approval of my personal trainer [or rather Consultant] and I was off to the gym. I did forty-five minutes straight on the treadmill at a good walking pace and every ten minutes I would jog or run for a good couple minutes until I was tired and out of breath. I didn't have any music, but what I did to pass the time was think, observe, watch some good ol' TV. Now that I have used most of the machines and classes at the gym, I have come to the conclusion that I enjoy the classes the best. Working out with a group and having loud blaring music in the background was my kind of exercise, plus it was on a set schedule where I come every week for that class and even meet people.

Recipe of the Day: Pan Seared Salmon w/ Avocado Salsa

Ingredients:
Fresh Salmon
2 Large Avocado (Diced)
1/2 cup Red Onion (Diced)
1/2 cup Tomato (Diced)
1 sprig of Cilantro (Chopped)
3 Cloves of Garlic (Minced)
Salt and Pepper
1 Lemon (Juice)
Extra Virgin Olive Oil

Simple dice all the avocado, red onion, and tomato and place in a bowl. chop the cilantro finely and add to the bowl. Add a dash of salt and pepper as well as juice from a lemon. Carefully stir or toss and place in the fridge.

With the Salmon, sprinkle both sides with salt and pepper, as well as some olive oil. Preheat oven to 350 degrees. Heat a pan w/ Extra Virgin Olive Oil. Add the Garlic into the pan and sauté for a couple of seconds. Add the Salmon into the pan and let it get a nice sear for a couple of minutes. once there is a nice sear, make sure you don't burn it, flip it over and continue cooking for just another couple of minutes.

Once the salmon is cooked on the outside, place the salmon in the oven for 10-15 minutes or until cooked. Take out, place on a plate and top the salmon off with the Avocado mixture. Enjoy!

Day 6 & Day 7

So yesterday, After doing one hour of yard work in the sun, I decided to go against what I was planning on doing, which was to do Cardio, and listen to Seth and alternate Cardio and Weights. Unfortunately, while I was working on my triceps, I somehow over-extended my left elbow. It felt like sharp pains in my elbow whenever I straightened my left arm. [No Bueno] So I decided to instead, go swimming in the lap pool, which btw, worked out a lot of different areas in my body.

Today, was my third training session with Seth. I decided to workout before work that day, [which by the way, I was sore all day at work, which was a 2-close shift] We stayed in the corner of the gym, mostly doing exercises without any machines. Let's just say, I was always out of breath, sore, and my shirt was drenched in sweat.

The workout went great, although I was worried about two of the exercises.

[Push-ups] I hate push-ups, and have always hated them. When I was younger and in grade school, I was always the one who couldn't do a push up. Even today, I could only do 5, and would be out of breath afterwards, but it will take time for me to build up strength. [Patience is the key]

[Shoulder Exercise] Concerning the shoulder exercise, I had to straighten my arm, along with carrying a certain amount of weight. [Shots of pain in my elbow again] So I told Seth, and he decided to show me another exercise as to not risk hurting, what I already hurt the day before. All in all, the third training session with Seth was one of the best and one of the toughest.

One problem I am having though, is my diet, nutrition, and choices. I feel like I still don't know what I should eat, suppose to eat, and can eat. Questions I need to research or ask Seth. Since I work at Jason's Deli, I have a good opportunity to eat healthy, although most of the stuff there, besides the salad, I have seen and researched unhealthy. Lots of Processed food, sodium, sugar, and especially...[CARBS!] Luckily, I follow the simple saying,

"If you know it's bad for you or you don't know if it's good for you, don't eat it."

Gatorade, Red Bull, and Margaritas!

So is any of this stuff really good for you? If you had any choice in the matter, water is probably the way to go. Gatorade is okay for you only if you just worked out, if not, it's just sugar, sugar, and a little bit of salt. Energy Drinks help you stay awake, but yet again, sugar, sugar, and Caffeine! Alcohol will always have empty calories. Really, there is no other way around that, although you can have a drink once in a while, and a while being every month. Lastly, Diet Coke. Just because it says [Diet] doesn't necessary make it good for you.

Unhealthy Yogurt?

After being at the grocery store for an hour, I have learned that Yogurt can be deceiving. One serving of Yoplait yogurt or any other yogurt can have as much sugar as a can of soda. This also goes along with Yogurt Parfaits from McDonalds or any other fast food place. What's the alternative? Greek Yogurt! Little or no sugar, and along with fruit and granola, would make a great snack or breakfast item.

Day 5

Just a typical day, except this time I had to go to work at my friends friends wedding and that lasted quite sometime in a restaurant that has air conditioning problems. [I mean, don't get me wrong, in my pursuit to lose weight, sweat=good] What really surprised me the most when I looked up the calories just now was that the yogurt contains 38 grams of sugar, which I know is SO not good for you. After work I hit the gym and did 30 minutes on the ellipticals. I was getting kind of bored after a while [but luckily tuning out and watching TV just let the time go by] So then, I got tempted. I know it's bad to check and see how much you weigh everyday, because then you might get discouraged, but I just knew I was feeling good and doing what Seth tells me to do, and turns out, in 5 days, I lost 7 lbs. Most presumably water weight [maybe some fat], but it gave me just a motivated boost. [Knowing now that the personal training w/ Seth is working out.]

Portion Control: America vs. The World

When I took the time to travel overseas to Asia, I noticed one big thing that made me realize how fat I was and how unhealthy America is [the portion of food]. In Japan, at McDonald's, the regular cup, is the kids cup in America. The regular fries in Japan is the Kids Fries in America. In Vietnam, at KFC, the portion of one piece of chicken was half of a drumstick [cut right in half of the bone], of course in America, it's the whole bone and caboodle. The reason why America is the fattest nation in the world is because [simply] we eat too much, and exercise too little.

Day 4

My second training session with Seth, my personal trainer, went by really well. We started off by stretching and getting my heart rate up. We used different things such as the medicine ball and a foam cylinder. In this session he showed me how to use some of the cable resistance machines and doing exercises that instead of working on one muscle group, it worked out multiple muscles at the same time. One thing I enjoyed about this session was the variety workouts and the combinations I can do when I do my weight training days. After the session, my arms felt like jell-o, and when I walked, it felt like gravity was winning. In order to help my muscles from being sore and tightening, We stretched my hamstring and quads after the workout. Tomorrow, I will do Cardio, and I think Sunday I will do Cardio as well, because on Monday will be my third session with Seth.

Eating Disorder: Bulimia

Bulimia is a eating disorder that is very [very] bad for you. After a person with bulimia consumes food, they will regurgitate it back in the toilet. They won't absorb any essential vitamins and minerals and their Body Metabolic Rate will also decrease. The Body Metabolic Rate [or BME] is the number of calories that your body burns everyday if you are idle [or in bed all day] Your body will then start to devour your muscle and eventually almost eat you from the inside out. Not only can there be vomiting, but also fasting, laxatives, and even over exercising. Losing weight the right way [the healthy way] will always be better for you than Bulimia.

Day 3

After working from 6am-5pm, I headed to 24 hour fitness. Today was my cardio day, and Seth, my personal trainer, or rather my personal motivator, told me yesterday to do 30 minutes of cardio today. I did 15 minutes on the treadmill, increasing the speed by .5 every 2.5 minutes. After I got a sweat and my heart pumping, I decided to hit the ellipticals for the other 15 minutes and increasing the resistance 1 level every 2.5 minutes. After the workout, I stopped by the desk w/ Alison, one of the 24 hour representatives that coincidentally stopped by Jason's Deli, my work, for lunch and after work, helped me get started. So at the desk I bought FIT Light Reduced Calorie Meal Replacement, or in other words a protein shake. The reason why I decided to get his was because I always skipped breakfast, and this way I can get the protein I need for the day, as well as the protein I will need after my weight training days. I also purchased a 24 hour fitness bottle w/ cap to shake the protein shake. [because stirring it with a spoon will just give you clumps.]

Recipes of the Day:

Strawberry Spinach Salad: 200 Calories

Ingredients:
Baby Spinach
Strawberries
Sliced Almonds
Feta Cheese
Strawberry Vinaigrette [or your low fat or no fat favorite salad dressing]

Wash the spinach and strawberries. Cut the top off of the strawberries and slice in half. Toss salad until fully mixed and have the dressing on the side. Bon Apatite!

Long Vietnamese Turkey Lettuce Wraps: 340 Calories

One Head of Lettuce
1.25 lbs of Jennie-o Ground Turkey
1 White Onion
2 tbsp Hoisin Sauce [It's a Vietnamese Peanut Sauce that can be found in your international section.]
1 tbsp Sriracha Hot Sauce [If you like it a bit spicy]
1/2 cup Unsalted Peanuts

Take the core out of the lettuce, cut in half, and carefully remove the leaves of the lettuce one by one, to be used as a bowl.

Brown the ground turkey in a pan, drain the oil. Sauté the onion until translucent. Combine ground turkey and onion in the pan. Add the peanuts, hoisin sauce and sriracha sauce, and stir until the ground turkey is fully coated. Place in a bowl and serve with the lettuce. Use the lettuce a wrap, and Enjoy!

Day 1 & Day 2

On my first day working out,I saw that there was a step class after work, so I decided to attend and get my cardio for the day. The class was a bit intense, and I was one out of only three men that were there. I learned right away, that this was a but much for my first day, but at least it was a start to a new beginning. The class lasted an hour and by the end, I was drowning in sweat.

The second day came after a long day of work and I finally met my personal trainer. His name is Seth and he seemed really cool. He took my measurements and I found out that I am 240 lbs with 28% body fat and have about 66lbs of fat on me. So after warming up he showed me a couple of machines and floor exercises that will help me in my journey to lose weight and gain muscle. First was to stretch, then we worked on Quads, Back, Biceps, Shoulders, Pectorals, Triceps, Hamstring, and Abdominals. It was the resistance training machines at first, and then I will continue tomorrow with cardio and Friday with Seth again.

Thought of the Day: Health and Money.

I want to think that if you are unhealthy, you would do as much as you can to become healthy. Obesity is becoming a problem in the America and an unhealthy problem that leads to serious health problems such as heart disease and stroke. So between a trip to Paris vs. working with a personal trainer twice or three times a week, I decided that my health, no matter what the cost to fix it, would be the better choice. If it was my choice I would have both but because I don't have much and don't make much money, that was the ultimate problem. Unfortunately, it seems like to lose weight, you have to adjust your lifestyle and of course your eating habits. No more dollar menu burgers and greasy treats, and hello to the protein shake.