Monthly Archives: March 2011

Weight Loss Video Diary – Weeks 12 & 13: I’m Back

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This is my video for weeks 12 and 13. It was much of the same until I decide to end the negativity. The past few weeks have taken their toll on me and I’m over it. Enough is enough. I’m ready to get back on track.

So I decided that this is it. I will take the steps I took last time to get on track and stay there. A lot of people have been showing me support. I am so grateful for all of the support out there. Nutrisystem is going to continue to support me, Meredith from Nutrisystem has been so helpful. Everyone out there has shown me support.

Now it’s time I show some results!

Thanks for watching!

If you have any suggestions of comments please leave them below. THANKS!

If you want to follow my journey, please subscribe:


I’m on Facebook too:

Disclaimer: All products have been supplied by Nutrisystem as part of their Nutrisystem Nation Blogger program. Views expressed here are my own. If you are interested in losing weight, visit Nutrisystem or call 888-853-4689.

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

Weight Loss Video Diary – Weeks 12 & 13: I’m Back

Preparing for Your First Race

marathonGearing up for your first 5K, 10K, Half Marathon or Full Marathon? Congratulations!

With lots of great races scheduled nationwide, I went directly to the pros for tips and guidelines on how to stay focused, build stamina and meet (or exceed!) your goals. And since running requires both physical and mental exertion, we’ve got you covered in both categories for each distance.

Good luck and don’t forget to share any of your tips, tricks and words of wisdom with us on how to best reach that finish line!

5K – Physical Preparation

Steve Dunn – Marathon Runner, participant in 100+ races of all distances, and Owner of specialty store Hit the Trails (

• For those who are literally just getting off their couches and have never run before, it’s important to slowly transition from walking to jogging to running. Take at least a month to start slow and build your way up to a faster pace.
• Once you have reached a runner’s pace, mix up track runs (short distances such as 200’s and 400’s) along with tempo runs (mile warm up, a few miles at race followed by a cool down).
• Although a 5K is 3.1 miles, try to run 4 or 5 miles to build up your endurance
• On the day of the race, be prepared with a water belt if needed and concentrate on both your pace and breathing. People often get distracted which (unintentionally) shaves minutes off their time because they don’t run as hard when they lose focus.

5K – Mental Preparation

Carrie Chealde, M.A., CC-AASP – Mental Skills Coaching for Athletes (;

• Schedule your training in your calendar. Treat it like you would any other important appointment; otherwise, it’s likely to get pushed further and further back in the day until it gets pushed out altogether!
• Find a buddy to get your runs in with. Not only will it make the time pass more quickly, but you’re much less likely to flake on your run when you are meeting up with someone else.
• Athletic Gear – Having the proper attire is essential not only physical reasons, but for mental reasons as well. Having gear that makes you feel athletic will help you feel more inspired to run. When you look the part, you feel the part!

10K – Physical Preparation

Paul Dziewisz is a NASM and CrossFit Level 1 Certified Personal Trainer and owner of Active Personal Fitness in Doylestown, PA (

Distance running is demanding on the body. An emphasis on cross-training improves cardio capacity and helps prevent injury. Plus it eliminates the boredom for running 4 days a week. My approach to training for a 10K places more focus on cross-training to improve your long-distance endurance.

• Progressively build your distance capability with one long run per week starting at 1-2 miles and increasing gradually to 6 miles.
• Supplement the long runs with 3-4 moderate-duration, high-intensity workouts. This will build the endurance and physical strength need to excel and stay free of injury.
• Utilize a circuit training approach, perform total body exercises and eliminate rest time from your workouts.
• Consciously push yourself to perform the workouts with greater intensity each time.

10K – Mental Preparation

Cori Bank, Ph.D. – Sports Psychologist and Ironman Triathlon Finisher. His website offers free monthly videos on exercise tips and peak performance (

• It’s psychologically beneficial to treat those last two weeks (prior to the race) as if you were running the ‘real thing’. Have a complete checklist and include all aspects – your pre-race meal and drinks, what music you want on your Ipod, your stretches and warm-ups, etc.
• By incorporating all the elements of the big day, you’ll have perfected your physical and mental dress rehearsal and your confidence will be skyrocketing.
• On race day, start towards the back. It’s natural to want to be with the runners at the front of the pack, but it can demoralizing and discouraging to have all of the faster runners pass you. Start a few rows back and soon you’ll be the one passing people as the race goes on.
• Treat the race as you would a huge exam. You wouldn’t study for a major test all at once. To avoid mental fatigue, break the race up into smaller chunks as well. Instead of thinking of it as an intimidating 6.2 miles, visualize it as six one-mile mini events and focus on just one at a time.
• With that said, some people even have a theme per mile (i.e. Mile One = warm up, Mile 2 = stride count, Mile 3 = refueling, and so on.)
• Once you feel in control, you feel empowered. Once you feel empowered, you can reach your potential. Once you reach your potential, you allow yourself to experience an event over again and share it with others!

Half Marathon – Physical Preparation

Jason Fitzgerald is a coach and author of Strength Running, which helps runners transform their training (

• Racing a half-marathon relies almost exclusively on your endurance, so prepare with one weekly long run in the 11-13 mile range.
• In addition to your long run, consistently run 3-4 days each week to build that endurance.
• In addition to building your stamina, a gym session twice a week can help prevent injury. Concentrate on multi-joint exercises that train movements (not muscles), such as squats, pull ups, bench press, dead lifts, dips, and lunges.
• Longer runs and more total running will have you performing faster on race day. As a beginner, interval training isn’t necessary yet, but 1-2 minute surges during your easy runs can help you develop more speed without overtaxing you. Take as much jogging recovery in between as you want.

Half Marathon – Mental Preparation

Keri Cawthorne, running coach and owner of Iron Mountain Movement (

• Long runs are best with company. Run with a local running group, buddy or music, the time will pass much more quickly.
• The week before the race, ignore psychosomatic aches and pains, your body is just telling you it is ready to run.
• If possible, drive the race route before and visualize yourself crossing the finish line.
• Find your mantra, something to keep you calm and focused during the race , whether it’s ‘Just Do it’ or ‘Finish Strong’. For the Vegas Marathon I used ‘Don’t Think, Just Run’!

Full Marathon – Physical Preparation

Tom Holland is an exercise physiologist and sports performance coach. Author of The Marathon Method, The 12-Week Triathlete and Beat the Gym, Tom is a sub-3 hour marathoner and has completed over 50 marathons and 18 Ironman triathlons. (

• Be sure to include at least one day of strength training per week into your program. Two is best.
• 4 Great Weekly Running Workouts: Hills, Endurance, Speed and Tempo runs
• You need one rest day per week. No exercise.
• Core strength is essential to running performance as well as injury prevention.
• Refuel after runs with carbohydrate and some protein, ideally within 30 minutes.
• Practice running negative splits. For example, for a ten-mile run, run five miles out, then come home slightly faster.
• Try to do one cross-training workout per week such as cycling, swimming, or the StairMaster.
• You need “down” weeks during training. For example, in a four week cycle, you may run 25 miles, 30 miles, 35 miles, then on the fourth week, drop down to 20-25 miles or so to recover as well as to prepare for the next block.
• Be sure to taper for at least 2-4 weeks before your race.
• Try to make your training as close to race conditions as possible. What you wear, how you eat and drink, the course – all of these details count.

Full Marathon – Mental Preparation

Andrew Johnston – Author of the February 2011 release, ‘Holistic Strength Training for Triathlon’ ( with proceeds benefitting the Leukemia & Lymphoma Society. Andrew is a former professional cyclist, the first leukemia survivor to qualify for and finish the Hawaii Ironman World Championships, and twice voted One of the Top Trainers in America by Men’s Health.

• The starting line can be the most intimidating part of the race, especially for first timers. You’re surrounded by all of these fit athletes, many of whom look like they’re either out for a morning stroll or fast enough to rip your legs off! Congratulate yourself for being there and remember that towing the line is an accomplishment and a blessing — there are millions who do not have the time, the motivation, or the health to ever even consider participating. Think of the race as a 26.2 mile parade celebrating your vitality and life!
• Write positive affirmations on your forearms. Words like “fast” or “smooth” or “strong” are then literally only an arm’s length away from getting back into your head if a negative thought breaks your concentration.
• Despite any rough patches, keep in mind that everyone is covering the same distance, using the same muscles, breathing the same air, fighting the same elements, and even struggling (at times) with the same thoughts. Focus on the now and not 10 miles up the road. Whatever you’re experiencing at the moment will pass, too — just like the road under your feet.
• Break the marathon up into specific milestones. After the first mile, I tell myself I’m one 1/26th of the way there. At the second mile, I’m 1/13th of the way there. Playing this game helps divide the marathon up into digestible pieces.
• Start slower than you think you should. It’s difficult to keep the ego in check when the gun goes off, but with the marathon, it’s not about who runs the fastest so much as who slows down the least. And catching people at the end is enough motivation to keep a smile on anyone’s face until the finish line.

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Preparing for Your First Race

Still Fighting the War

fightingIt’s just the 3 of us
God, my will, and me…

To be completely honest
that’s all I really need…

Tryna tap into that strength
my Inner chi…

Making my body pull
its last bit of energy…

This training is intense
pain is what I feel…

No pain no gain
goes through my head like a spinning wheel…

My hands are wrapped tense
around this cold solid steel…

Waiting for the day
when my dreams become real…

I gotta keep moving
can’t be anything like before…

So Imma go hard
and strike like a lightening force…

This road is old and lonely
sweat drips with a tightened jaw…

I hold my goals before me
can’t forget what I’m fighting for…

So many obstacles
I’ve had to face and overcome…

But I am more than a conqueror
my dreams I’ll soon become…

I gota make it
one last set and then I’m done…

I’m going for eight missions
complete and then I’ve won…

Nothing is gonna stop
me not a strain or a sore…

Not even the weather
nah let it rain let it pour…

Well I’ve won for today
but tomorrow I go for more…

Because I’ve only won the battle
but I’m still fighting the war…

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

Still Fighting the War

Eight Reasons to Love Treadall Mats

A while back I did a review for Treadall gym mats and told you guys how awesome they were.

Well, I’m still LOVING them. I love them so much I wanted to make a nice little acrostic poem about them.

Why I love my Treadall Mats – an Acrostic Poem by Elizabeth Perez

T is for their terrific Texture and how nice they feel under my bare feet

R is for the Really awesome way the Treadall mats have made my home gym look

E is for Every time I see them, I get really happy

A is for the Amazing quality of the Treadall mats

D is for the fact that I Don’t have to sweep my garage every time I want to work out

A is for their Awesome color (but you can pick a different color when you buy yours)

L is for the List of exercises I can now do without hurting my spinal cord and vital joints

L is for the Love I have for Treadall mats

In all seriousness guys, I highly recommend these mats. If you have some spare change floating around and are looking for an update for your gym (residential or commercial), these mats are going to meet and exceed all your needs.

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

Eight Reasons to Love Treadall Mats

Weight Loss Video Diary – Week 11: I Don’t Know

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I don’t know… that’s what comes to mind about this past week. I’m not eating well, not exercising, not doing much of anything to take care of myself…

Thanks for watching!

If you have any suggestions of comments please leave them below. THANKS!

If you want to follow my journey, please subscribe:


I’m on Facebook too:

Disclaimer: All products have been supplied by Nutrisystem as part of their Nutrisystem Nation Blogger program. Views expressed here are my own. If you are interested in losing weight, visit Nutrisystem or call 888-853-4689.

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

Weight Loss Video Diary – Week 11: I Don’t Know

Conquer Germs, Stay Healthy

wash your handsIf you want to get better results from your workouts, it’s important that you stay healthy. Your body is a well-oiled machine. Everything is connected. In order for you to lose fat and gain mass, your whole body needs to be functioning properly. And if you’re sick, this isn’t going to happen.

Staying healthy is not all that difficult. Although you still may catch a common cold or come down with the flu, there are a few things you can do on a daily basis to improve your overall health and fight off germs.

Wash your hands

You’ve heard this since you were barely tall enough to stand at the sink and lather up with kid-colored soap and it remains as true today as it was then.

According to an article published by the Mayo Clinic, “frequent hand washing is one of the best ways to avoid getting sick and spreading an illness.” Always wash your hands before and after preparing food, when you touch or play with a pet, after handling garbage and after using the restroom. Try carrying a hand sanitizer in your purse or leaving a bottle in your car for those times when you’re not able to get to a sink.

While your hands won’t ever be germ free, frequently washing your hands will reduce the risk of spreading the germs throughout your body.

Change your Toothbrush

Despite what you may think, dentists don’t tell us to change our toothbrush often just to keep the oral health companies in business. Although some toothbrushes have anti-microbial bristles, the common toothbrush traps bacteria from your mouth and from the air.

According to a study conducted at England’s University of Manchester, “one uncovered toothbrush can harbor more than 100 million bacteria, including E. coli bacteria, which can cause diarrhea, and staphylococci (“Staph”) bacteria that cause skin infections.”
The American Dental Association recommends getting a new toothbrush every three to four months and also replacing your toothbrush after an illness. Frequently replacing your toothbrush will keep germs at bay and keep your mouth cleaner.

Get Plenty of Sleep

If you’ve ever pulled an all-nighter or multiple all-nighters in a row, then you know what going without adequate sleep can do to your body. You just can’t function the next day.

According to the Division of Sleep Medicine at Harvard Medical School and WGBH Educational Foundation, “studies of humans and other animals have discovered that sleep plays a critical role in immune function, metabolism, memory, learning, and other vital functions.” There have also been studies that show growth hormones are released while you sleep, causing you to gain more mass during your nighttime slumbers.

The Centers for Disease Control and Prevention (CDC) associates many illnesses, including diabetes, obesity, depression and heart diseases with sleep deprivation. According to the CDC, the average adult needs roughly seven to nine hours of sleep each night in order to feel well rested and ready to take on the world.

Although following these few guidelines may not keep you from coming down with that bug that’s floating around your office, they may help you maintain a better overall health. Stay connected with Fat Man Unleashed for more tips on how to develop a healthier lifestyle and embrace your inner warrior.

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

Conquer Germs, Stay Healthy

Nutricao e o Peixe de Viveiro

Até que ponto o peixe produzido em viveiro tem o mesmo valor nutritivo? Neste artigo TC Luoma refere o caso específico do salmão e das diferenças de concentração do DHA e EPA entre o salmão do Pacífico (natural) e o salmão do Atlântico (pode ser produzido em viveiro).

“If you’re interested in your health, then you’re no doubt eating salmon, lots of it.

Sure, you’re eating poached salmon for dinner, popping salmon kabobs in-between meals, even thinking about whipping it up in your blender with a couple of scoops of Metabolic Drive.

I mean you’d have to be crazy not to, when you consider all those healthful omega-3 fatty acids that are just oozing out of that slab of delectably pink meat.

Trouble is, you’re probably not really eating the type of salmon you think you are. You’re probably eating something that’s more closely related to a trout, one that’s been dyed to mask its unappetizing gray color. What’s more, that trout has been raised largely on a diet of grain, which negatively affects the amount and variety of omega-3 fatty acids in its meat.


Here’s the thing. There’s obviously a huge market for salmon, but the pesky Pacific salmon, of which there are a number of varieties, can’t be bred in captivity. As such, the season for catching Pacific salmon is pretty much relegated to the months of June and July.

Practically all the Pacific salmon are caught those months, and what isn’t sold immediately is frozen or put into cans.

Because they’re wild, they eat their nature-intended diet, develop their pink or reddish color naturally, and are chock-full of the healthful omega-3 fatty acids we humans covet.

However, the Atlantic salmon – often referred to as “Scottish salmon” so you’ll think they’re wild and cuss a lot – can be bred in captivity. As a result, 99% of the salmon from the Atlantic Ocean are from fish farms where they’re fed a diet of fishmeal and grain.

Because of this diet, the fish are naturally lower in omega-3 fatty acids, and what omega-3 fatty acids they contain will present as ALA, or alpha linolenic acid. Granted, the human body converts ALA to DHA and EPA (the essential fatty acids we prize), but the efficiency rate of this conversion is only between 2 and 15 percent.

Another result of their unnatural diet is their color; the flesh has the grayish hue of old Jockey shorts.

To remedy this fish farmers give the fish astaxanthin and canthaxanthin as artificial colorants. While astaxanthin can be extracted from shrimp flour, it’s generally synthetic. Astaxanthin is a potent antioxidant and often enhances the fish’s fertility and growth, but unfortunately canthaxanthin can accumulate in the human retina and have negative effects.

Another problem posed by captive breeding is disease. Farm-raised Atlantic salmon are plagued by sea lice, tiny parasites that feed on skin, mucus, and blood. As such, fish farmers must resort to chemical remedies that are harmful to sea lice and apparently humans, too.

In 2004, several warnings issued by European scientists advised people to only eat farmed Atlantic salmon every four months or so, lest their liver light up like a prop from the sequel to Tron. A subsequent study published in JAMA gave partial vindication to the beleaguered fish and said that the benefits (protein, reasonable amount of beneficial fatty acids) still outweigh the risks imposed by contaminants, but it still makes you wonder.

So sure, eating “Scottish salmon” is probably better than eating fast-food hamburgers, but it’s not nearly as desirable a food as any of the varieties of Pacific salmon. Of course, you may not be able to readily find Pacific salmon – or afford it – but if you’re like me, you won’t want to harbor any illusions about what you’re eating.

If you want to eat good, healthy salmon, I’d recommend stocking up on canned Pacific salmon and finding a good recipe for salmon patties.”

Original – Aqui

Weight Loss Video Diary – Weeks 9 & 10: Not Good

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Not a good two weeks…

Ended February on a bad note and began March even worse. I feel like I am out of control… I did not eat my Nutrisystem foods, I did not work out. Ugh.

Thanks for watching!

If you have any suggestions of comments please leave them below. THANKS!

If you want to follow my journey, please subscribe:


I’m on Facebook too:

Disclaimer: All products have been supplied by Nutrisystem as part of their Nutrisystem Nation Blogger program. Views expressed here are my own. If you are interested in losing weight, visit Nutrisystem or call 888-853-4689.

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

Weight Loss Video Diary – Weeks 9 & 10: Not Good