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Food Journal Analysis

by on November 30, 2011

I think this blog post is going to be very powerful for you.  I want to first say that the woman in her early 30′s that will be talked about in the blog post, she is one of the nicest and most amazing people I have met.  She has a warmth about her that radiates, and I am so excited to be part of her transformation.  She has given me permission to be brutally honest with her as well as let you all in on the conversation.  I am not going to give many details besides the age I have already said and that she is just into the morbidly obese category looking to lose around 100 lbs.

To make it 100% clear, this conversation you are about to see is genuinely out of love and not judgement or disgust.

Hi Dustin,

Attached is my food journal for the week. This is what I typically eat. I know I have lots of room for improvement. I do good all day but then at 530 when I walk in the door I raid all the kitchen cupboards. I eat my last snack at work around 300. Dustin I have thought about doing push ups or crunches but honestly when I walk in the door food is on my mind. I want to relax before making dinner and I guess I associate relaxing with eating. Any ideas or suggestions?

I think Saturday I’m going to go grocery shopping get items for the meals through Tuesday and have what we are having for dinner all set. I think that is my problem when I get home from work I don’t feel like cooking and have no idea what to make. I really don’t like to cook. I think I need to get over that. :-)

I just wish I could carry how good I am during the day into the evening.

Day 1

Breakfast Advocare meal replacement shake (with fake sugars)  with banana blended

coffee with Fat Free Creamer

Continue Reading →

Comments { 13 }

Ultimate Accountability Through The Holidays

by on November 25, 2011

Fit Fun Bootcamps and MamaTone are going to try something new this year for the challenging times we  face staying healthy and fit over the holidays.  We are calling this, the no wa-wa-wa accountability plan.  For those of you who don’t have these programs to go to, I highly encourage you to find some people at work, family, or friends who you can start this with immediately.

In our classes we are going to put people in groups of 3-4 with those they don’t know at all or very little.  They are going to exchange contact information and then within 24 hours will be required to email the group answers to the following questions…

1.  What goals do you want to achieve by the end of 2011?
2.  What are you committing to the group that you are going to do, between the given
time period towards reaching your goals.
3.  What challenges do you see that will come up and how are you going to overcome
it?

4.  What punishment or reward are you going to give yourself if you succeed at the goals
that you set up for yourself.

5.  How can the group best help you stay accountable?

6.  What ideas do you have to celebrate if everyone in the group is successful is reaching their goals?

7.  Anything else you want to share with the group?  (This is to be kept confidential amongst
the group).

This is only a one month challenge that starts Monday after Thanksgiving and goes to the first of the new year.  I am hoping that it will be so successful that we will be able to continue it beyond this initial test.

It will be up to the individual teams to decide how they are going to keep each other accountable.  There should be very little, if any, enabling of group members who aren’t living up to their commitments.  In a loving way, they must encourage them to stop making excuses and start taking action.  We all know that it is through action that results will be achieved, and when results are achieved we all win.  The key is to find a group of people that won’t let people slide, that is the power of these groups.  So go out and find yourself a group and get started.

Please share with me over then next month the results of this experiment.

Comments { 1 }

Taking Boot Camp With Me

by on November 22, 2011

Roger at 50

Poster by Roger, a contributor to this blog.

Last week I started working toward losing the weight the doctor wanted me to lose. The lifestyle changes I have to make have to be permanent if I want to not only take the weight off, but to keep the weight off. I started with changing my eating habits and now, I have to take the same aggressive approach to my workouts.

Continue Reading →

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Teaching Bootcamp at Waukesha North

by on November 21, 2011

One student who worked a little too hard and shared his lunch with everyone :)

I recently had the opportunity to train over 200 kids over a two hour period and then train the teachers and staff afterwards at Waukesha North.  I had a wonderful time.  This was the first time I have done this with high school kids.  I was pretty impressed with most of the kids attitudes and work ethic.  There were about a dozen kids in each class that were too cool, and just sat on the bleachers and were lame, but the rest of the kids really gave it their all.  As you will see from the picture, one kid even gave up his lunch.  :)

If you have kids in junior or senior high, I encourage you to watch this video with him, especially the part where I am talking.  It is my most powerful message I can give teens and wish it was a message I heard growing up more in school.

 

Question of the day:  What would you wish you were taught in school that would have helped you in life?

Comments { 0 }

Healthy Cookie Recipe

by on November 14, 2011

Ashton, one of my Fit Fun Bootcamper instructors, brought some cookies in for everyone to eat as a treat for a hard workout.  She promised me they were healthy, so I let her give them out.  :)   Besides them being healthy, she made them insanely small.  One cookie ball could have fit inside of my cheek.  Here is your cookie recipe.

All Bran Chocolate Chip Cookies

1 C All-Purpose Flour

1.5 C Whole Wheat Flour

1 tsp baking soda

¼ tsp. salt

¾ C. butter, softened

½ C granulated sugar

½ C firmly packed brown sugar

1 egg

1 tbsp of ground flax mixed in 3 tbsp of water

1 tsp vanilla

¼ C hot water

¾ C All-Bran

1 C semi-sweet chocolate chips

Directions:

Stir together flour, soda, and salt. Set aside.

Beat together butter and sugars until light and fluffy. Add egg, flax and vanilla. Beat well. Mix in hot water. Add All-Bran, flour mixture and chocolate chips. Mix until combined. Drop by rounded ½ tablespoons onto baking sheets.

Bake at 375 for 9-15 minutes (shorter time if you are using dark pans, longer with lighter) or until golden brown. Remove from baking sheets and cool.

ENJOY!

Makes about 70 cookies

Per cookie:

~60 Calorie

~ 3 gm fat

 

Comments { 2 }

What it takes to Succeed

by on November 13, 2011

I am writing this at around 3 AM, on a Saturday morning.

 

I have been working for about 45 minutes, getting ready

for my book release and just brainstorming ways I can

help more of you in the most effective, powerful, and

passionate way possible achieve your ultimate health;

but more importantly live your best and most fulfilled

life possible. (Sorry that was a long run on sentence).

 

I played in a football tournament last night, and while my

teammates left at 9:30 pm to go home to get ready to go

out to do a pub crawl, I went back home to go to bed by

10 pm. Continue Reading →

Comments { 0 }

How to Overcome Late Night Food Binges

by on November 8, 2011

ahh, the late night cravings or the mid afternoon munchies.  They hit us all from time to time.  But for those who struggle with this on a daily basis it can lead to some serious problems.  I believe late night eating is one of the single greatest causes of obesity in the world today.  I am not oppose to eating in the evening, when it contains little to no carbs that is.  But most binges are mostly carbs combined with some highly processed dangerous fat.  This had become such a problem for Katy, one of my MamaToners, that she asked me what she should do.

Check out this video for my answer.

Question of the day: What do you do to help get rid of the cravings?

Comments { 5 }

Back to Being Me

by on November 7, 2011

Posted by Roger, a contributor to this blog.

My dad, mom and me in 1984, before my big move away.

Hi all. It has been a long time since I posted anything but, believe me, it hasn’t been for lack of trying. Unfortunately, as life unfolds, one finds that events sometimes happen that knock you for a loop. Even when not totally unexpected these events can leave you in a dark place. That’s where I’ve been and now I’m pulling myself out.

Continue Reading →

Comments { 3 }

Healthy Black Bean Pumpkin Soup

by on November 6, 2011

I went back home to Elk River, MN to visit my parents and thought I would film some videos with my mom making some healthy recipes.  This is my moms and I first cooking on video together so please bear with both of us as we get use to it.  I don’t think Rachel Ray has anything to worry about when it comes to losing her cooking show to my mom and I.  :)   This recipe is for a bean pumpkin soup.  I was very happy how it turned out, and it ended up really filling me up.  Like I say in the video, if you have kids, do your best to include them in preparation of the family meals.  It will go a long way to helping them be competent in the kitchen when adults.  I apologize for the final 45 seconds of this video being cut off, youtube only allows 10 minute videos when uploaded from the iPhone.  This recipe is courteous of http://afoodcentriclife.com

 

Ingredients:

2 15-ounce cans organic black beans, rinsed and drained

1 15-ounce can diced organic tomatoes, drained

3 cups low sodium, organic chicken broth (or use vegetable broth for vegetarian/vegan style)

1 tablespoon olive oil Continue Reading →

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Who say’s it’s not possible to be “hot” at 50? – Part 1 of 2

by on November 3, 2011

I’m hoping that’s not true…I’m planning to just get better with age.

At the age of 48 I’m in the best shape of my life. Let me tell you how I was able to make that happen. Growing up I was fairly thin, then when I turned 18 life got in the way. Late in my 30s I was at my highest weight ever and knew I needed to make some changes. I was overweight, unhappy and had no energy.

Donna Before

Early in my 40s I was able to lose 50 lbs by changing my eating habits. Most of the changes were the basic ones that Dustin recommends. I was eating more veggies & fruit, less processed foods and tracking what I ate. I also started working out . I did some strength training but the heaviest dumbbells I had were 10 lbs. My cardio consisted of walking occasionally, an elliptical machine and riding my bike 12-18 miles a week. With these changes I went from a size 18 to a size 6. Continue Reading →

Comments { 10 }