The Truth About Weight Loss… Through My Eyes

Growing up I was always a bigger guy. In my freshman year of college I peaked at 330lbs. I was constantly sick with a cold and got the flu almost every year. I was lazy, unmotivated, and pretty much only concentrated on school and work. Then one day I decided to make a change….my New Years resolution. Within a year I lost 100lbs and have maintained the weight loss averaging between 175-190lbs. Throughout my twenties I have been asked multiple times; “how did you lose the weight?”, “did you take something?”, “what did you eat?”. Here are my tips to share with the world….

1. There is no medical drug or specific diet that will work for everyone. The biggest thing you need is motivation and dedication. You need to realize that you are not simply going on a “diet” but rather making a life change.

2. There is no one aspect that is more important than the other. Diet and physical activity play an equal important role.

3. You need to know what works for your body type. Everyone manages food intake differently. A high protein diet has always produced the best results for myself, but you have to try different things to see what suites you as an individual.

4. You cant do it on your own. Find support. I personally utilized friends who were into physical fitness drag me to the gym with them and to go running. Yes at first I was embarrassed, going to the gym late at night or early in the morning, but as soon as the weight started to fall off, your feeling of self worth sky rockets!

5. Avoid triggers that make you overeat. I have no gone to a buffet voluntarily in over 5 years.

6. Cardio is your best friend! but remember resistance training is important too. With loosing weight, it is unavoidable that you will lose muscle too. No one wants to get weak.

7. Track your results, compete with family members, do whatever you need to keep motivation!

8. Never make excuses for yourself. Yes genetics play a SMALL role, but it is one that everyone can overcome.

It takes a lot of hard work to lose weight and most people do not understand the difficulty of it all, but in the end its worth it. The human body is amazing, it can overcome SO many things. A person must just push their body to and beyond the limit over and over again… The human potential is endless.

I hope this comes in handy. Just remember there is always someone who will support you, just seek out that motivation and push yourself beyond your limits.


The Importance of Flexibility As Related to Fitness

Flexibility is one of the major key points in fitness combined with exercise, resistance training, hydration, and nutrition. Improving your flexibility is an aspect that flavors all aspects of your formation to include range of motion, muscle growth, and injury prevention. Here are seven general guidelines to improve flexibility:

  • Dynamic Warm-up prior to workout. This includes general movements to warm up your body and muscles to prepare for exercise. For example; lunges, push-ups, jumping jacks, etc…
  •  Follow a workout with static stretches. This includes the general stretches we are use to. Holding stretches for an extended period of time.
  • Use full range of motion: During resistance training, ensure that you are moving through the full range of motion with the lift.
  • Incorporate massage: the act of massaging adds in the aspect of breaking up knots and flushing away waste products, such as lactic acid.
  • Take the time to relax: engage in a weekly activity of walking, yoga, etc.. to de-stress your body.
  • Learn to breath properly: work on breathing techniques to improve the use of your diaphram rather then working your rib cage.
  •  Stay hydrated: Water incorporates a large percentage of our muscles, therefore hydration is a key point of muscle movement and flexibility.

Information was received at

Healthy Cauliflower Mash

Here is a recipe for a healthy balanced side for those of you with starch cravings:

Cauliflower Mash:

  • 1 medium head cauliflower
  • 4 slices of turkey bacon (natural, nitrate free, uncured) OR (sauteed and shaved tempeh for vegans)
  • 1/3 cup 2% Greek yogurt
  • 1/3 cup chicken broth
  • 1 tbsp garlic paste (or minced garlic)
  • 1 tbsp Italian seasoning (or oregano)
  • 4 tbsp reduced fat shredded cheddar cheese (optional, 1 tbsp per serving)
  • chopped chives to taste
  • sea salt & pepper to taste
  • oil spray


  • servings: 4
  • Calories: 110
  • Protein: 13g
  • Carbs: 9g
  • Fat: 4g
  • Fiber 4g
  • Sugar: 4.5g


  1. Boil cauliflower until soft.
  2. cook turkey bacon in nonstick skillet. You can use oil spray to enhance the crispy aspect of the bacon if desired. Then pat with papertowels and cut into pieces.
  3. In a blender, add cauliflower, yogurt, chicken broth, garlic, and Italian seasoning. Blend until desired consistency.
  4. Season to taste with salt and pepper. Add chopped chives and cheddar if desired.

Recipe found at

Nutrient Timing

Nutrient Timing is something most people who are into diet/nutrition overlook. Yes calories and macronutrients are the most important aspects of a diet, but due to how our body works one should really look at the timing of the food we consume. This article I find hits it on the head. The main measured component of the time release system is, of course, the Carbohydrate. This article explains how carbohydrates affect different body systems, the different categories of carbohydrates, and the time in which they can be consumed. For example, carbohydrates should be consumed during or up to 3 hours post exercise. Those who have higher levels of body fat do not need as large of a carbohydrate intake. All is great information. I hope you take the time to read the article below. 

30 easy trade outs to aid in nutrition

Here is a quick tip. This article provides a list of 30 quick trade outs to aid in the general nutrition. Diets now a days can be rough, but with simple substitutions, staying health can be easy.

Greek yogurt VS sour cream

Here is a quick tip on cutting calories and fat and increasing your protein intake with a quick substitution. Non flavored Greek yogurt and sour cream are similar in both taste and texture.Greek yogurt has under half of the calories and less than 20% of the fat! I have, on multiple occasions, made this swap and been quite satisfied with the results. Here are some examples:

Greek yogurt and salsa
Pasta sauce
spinach dip
Mash potatoes

And these are just some examples.

Military Fitness

The United States Army has a interesting approach to what they dictate as fitness. Yes I believe it is important for every soldier to maintain peak physical conditioning, but how do you measure it? They army performs a test called an Army Physical Fitness Test (APFT) that measures the level of fitness off of 2 minutes of push-ups, 2 minutes of sit-ups, and a 2 mile timed run, but does this test of the combat readiness of a soldier? In current War conflicts, Soldiers are not running a distance, but rather walking or running short distances with the weight of their gear (upwards of 60lbs). This article posted by a military Commander explains how he trains for an APFT, yet maintains combat effective. strength.