And the results are… 8 weeks later….

I can’t believe it… the 8 weeks have passed and I honestly feel soooooo much better… my life has changed in so many ways and I honestly feel 8 Weeks to Wellness helped me along the way.

EVERYONE at the Bucks County Wellness Center played a huge role in my success…. I give credit to Latoya for always keeping the smile and being cheerful when I walk in… to Dr. Brady and now Dr. Eric’s expertise in my chiropractic adjustments and the constant guidance with my nutrition, to allll the massage therapists for doing an AMAZING job every week…. but two people on the staff of Bucks County Wellness that I believe, have made the biggest impact on my success, is my personal trainers Michele and Chris.  They felt my struggles in the beginning and motivated me to keep moving during the hardest parts of my training.  They came to know the signs that maybe I was pushing myself too hard sometimes, but they kept the encouragement up…  Heck, I would work to negotiate my workouts (didn’t always work out in my favor)… but the thing both of them did that they won’t ever realize until they read this blog is — they gave me hope again — to believe in myself — to know that giving up on a healthy lifestyle isn’t the answer… and most importantly, that with guidance I can achieve all my personal fitness goals.

Some may think that personal trainers only help to improve your physical fitness — to help sculpt the body you want — but for me, personal trainers not only help to strengthen me physically — they also help to strengthen me mentally — and I am forever grateful.

The moment everyone has been waiting for… does the 8 Weeks to Wellness show RESULTS…. Here you go…

in just 8 weeks….

I…

• Dropped 16 pounds (Went from 205 to 189 at the time of the weigh-in, but currently standing at 187)
• Lowered my total cholesterol by 24 points (went from 186 in January to 162 in 8 weeks)
• My triglycerides dropped 56 points (from 171 in January to 115) — you should be under 150
• My LDL Cholesterol lowered 17 points to 98 (was 115 in January)
• My CHOL/HDLC Ratio went from a 5 to a 4
• My waist circumference went from 42 inches to 37 (a drop in 5 inches)
• My Hip circumference went from 44.5 inches, to 38 inches, a drop of 6.5 inches
• I gained 6 pounds of muscle (Lean Body Mass is 141.9 or 75 percent; in January it was 147.8, or 72.2 percent)
• My Fat Mass went from 57.2 (28.8 percent) down to 47.1 (25 percent)
• My Body Mass Index (BMI) went from 34.1 to 31.4 — a drop of 2.7

 

As you can tell, in 8 weeks I made HUGE improvements — but I still have a lot to go.   So, I have decided to continue on into the graduate program of 8 Weeks to Wellness… which will put me on my last week of the second round ending MEMORIAL DAY WEEKEND…

My goals/targets in the next 8 Weeks….

• Drop another 16-20 pounds
• Get my waist circumference to 33
• Get my BMI to 28
• Continue to lower my cholesterol and increase my HDL (the good cholesterol)
• Continuing to train to run a 5k during the summer
• MOST IMPORTANTLY — continue to be happy!!!

I want to take this time to also thank everyone who has supported me along the way…. it’s not easy to do this… especially when Cody has double chocolate fudge brownie ice cream in the freezer… ;(  epic fail….   But in all seriousness, it if weren’t for Kortnay, who has become a HUGE supporter and GIANT inspiration to me, I wouldn’t have discovered 8 weeks to wellness…. I am so very grateful for her!!!  With her help, I have been able to educate others on the importance of living a healthier lifestyle… and two my two co-workers who joined Kortnay and I on our efforts — kudos to you — you’ll see amazing results!!!

I will post again in a week or so — and I’ll explain in more details how I’m managing the second round of 8 weeks to wellness.

With a healthier me,

Josh

Okay — So I suck at Blogging (And new pics)

No, I didn’t stop the 8 Weeks to Wellness plan — I just haven’t had time to blog about it!  I never realized how much time and effort it takes to write a blog… and if you don’t know, not only am I committing myself to this plan, but I also work a full-time job, and going to college full-time, AND working a relationship… so life has been a little hectic — and a lack of sleep!  By the way, I get dinged for the lack of sleep I have — the 8 weeks to wellness plan suggests at least 7.5-8 hours a night — I’m not getting that!

However, tomorrow I am entering week 7 of the 8 weeks!!!  I cannot believe it — the time if flying.  I am really putting my all into the next two weeks, hoping to make the last big changes.  I can say, I haven’t seen the weight loss I was hoping for, but I am seeing the inches going away at the waist… and the the muscles are absolutely building up!!!

You can see in this picture taken back in September the chunkiness in my body/face:

 

Now, here is a picture I took during week 6 of the 8 Weeks to Wellness….

You can clearly see that I lost the chunkiness in my face… and can also see that my arms and chest are building up very nice…. I again, plan to do this wellness plan for an additional 8 weeks — I might make some minor tweaks to the program, based off my conversation with Dr. Brady — but I am absolutely sticking with it.  The one thing I decided I wanted to do now, was actually to build up a lot of muscle… at first I just wanted to be toned… but now I really want to bulk up with muscle… I kind of like it!

One thing my friend Kim has taught me is not to always rely on the scale to show success.  She directed me to a blog which had this picture on it:

You can see what “Deb” looked like before she did a workout plan and what she looks like after her workout plan.  To read about her story just click on the picture and it will take you to the blog.  It’s a very good story and one I’m very happy Kim shared with me.

The eating has become natural now — I am never hungry and I don’t often crave junk food.  I eat in portions which have become natural to me and it’s easy — sometimes, the only thing I encounter is that I need to remember to eat or have my shake.  I actually have it scheduled into my days now — but I’ll eventually get use to it!

Overall, I am happy with the success I am having with 8 Weeks to Wellness and I would recommend it to anyone who wants to live a healthier lifestyle!  In fact, I have already inspired two people to join in on the 8 Weeks to Wellness… and I couldn’t be more excited for them!

Also, I will be running a 5K on June 9 and another 5k on August 18.  Sadly, I cannot run the Strides for Scholarship 5k on October 6 — I have my little sisters wedding that day!!!

I still plan to post a video of my kickboxing fun — it has become a highlight for me!  The workouts aren’t easy but I am pulling through them.  What I love most about them is I’m learning how to properly workout — which down the road, will help me when I take the journey by myself.  My goals by the end of May or June is to know how to properly do weightlifting — so I don’t hurt myself.  My weight loss goal for March is to get down to 185 pounds.  By the end of April it’s to get down to 175, May down to 165, and I’ll be happy to maintain a weight of 160-170 — and be in good shape with a healthy lifestyle!

I promise I’ll begin to blog more often — not everyday as I originally planned… but definitely more then once a week!  Until my next blog…

Josh

And the weight loss is…..

So, today I went on the scale once again — and I knew I wasn’t going to be the happiest.. but I also knew I wasn’t going to be upset.  I only lost one pound since last Thursday… HOWEVER, I am fitting in jeans and dress pants that I haven’t been able to fit in for months/years — so I’m loosing inches!

Tonight in my training we focused a lot on weight lifting… I know this is going to sound pathetic to some people, but NEVER did I think less then 4 weeks ago, when I was starting with 10 pounds on each hand, that I would be lifting 35pounds already… I’m really hoping to hit the 50lbs within the next month or two!  Also, I got to do more kickboxing tonight!!!  Of course the trainer, Chris came up with an awesome idea… I forgot I can put videos on here…. soooo probably next Thursday, I am going to actually go and have my kickboxing session recorded — and post it on here!

Even though I didn’t loose a lot of weight this time around I am glad I’m noticing a difference in how the clothing is fitting — the only real problem I am having lately — is my arms aren’t fitting through all the sleeves of my shirts — but I can handle that!

I’ll post again on Sunday — till then, goodnight and have a great weekend!

Josh

I’m Cheating On My Valentine ;(

Okay, so I am going to man up and admit, yes, on Valentine’s Day I had an affair — I cheated on my Valentine.  I am not proud of this, nor do I believe it was right…. but it just happen… I just fell in love… NO… minus what my Twitter threads are between Miss. Pennsylvania and I (she’s a close friend of mine)… it wasn’t her….  her name… Kick… Kickboxing! Yes, I am ashamed, but it just feels so good — it feels so right… the love I get in return is indescribable — the feeling I have is better than that of eating a large cheesesteak with extra cheese and mozzarella sticks on the side!!!

So enough with the whole affair thing — tonight, I trained with Michele and I discovered a whole new love — Kickboxing…. We did other workouts throughout the hour training, but kickboxing was my favorite — I think it is something I am going to work at doing all the time… even after I am done with the 8 Weeks to Wellness (which btw, I believe I am going to continue this program for another 8 weeks).

I also have to apologize for not posting since Thursday — with school work — and celebrating Valentine’s Day with my sweetheart on Saturday evening, my time was just absorbed up!  But, Saturday was my first ever “cheat day.”  Remember, after the completion of the 2nd week, we’re allowed one day to eat whatever we like — within reason.  My cheat meal was going to be “Apple Cider Glazed Chicken” with “Angel Hair Pasta” boiled in fresh mint leaves.  I said “going to be” for a reason….

Above is a picture of the chicken — it looks amazing doesn’t it??!?! Just after I took the picture and as I was walking the plate over to the table, I was distracted by conversation and walked right into the wall between my kitchen doorway and the dining room…. and bam… the plate falls and everything went to the floor!  Needless to say, the dinner wasn’t enjoyable… My Valentine ended up eating pizza while I had broccoli and cauliflower.  FML!

Anyway, some of my friends wanted to know my reciepe for this dish… it’s very easy…. Take a whole boneless, skinless chicken breast and marinate it in apple cider vinegar for 3 hours.  After, drain the vinegar out and pour enough apple cider into the baking pan to cover the chicken (I used all organic products for this).  Let it marinate for another 2 hours then bake for 30 minutes, flip the chicken to the other side, and bake for 20 minutes.  Then, simply take your favorite apple sauce and glaze the top of the chicken with it — making sure you fully cover the top of the chicken with the apple sauce — then bake for another 10-15 minutes.  The pasta portion is simple, boil your water with fresh mint leaves just like you would normally boil water.  Then take the noodle and place them in the boiling water and let it soften to you liking with the mint leaves soaking in the water with the pasta.  This not only makes the pasta have a minty flavor to it, it also makes your entire kitchen smell like fresh mint — MY FAVORITE SCENT!

Yes, I had to include a picture of the dining room table all set up for the dinner — I’m telling you it would have been a perfect night if I didn’t walk into the wall!!!

Anyway, I cannot believe I am into the start of my 4th week — it is amazing — I feel amazing — and most importantly, I am pulling through this.  The strawberry shakes do taste great — so I have to give Dr. Brady credit for this one!!

I had my body massage tonight after the training — so I am fully relaxed and ready to do my meditation before my darling comes over and we cuddle on the couch and watch a movie with the fireplace going…

Before I end tonight’s post… I want to share one of my favorite songs… Ironically it is from Whitney Houston and it’s called “I Didn’t Know My Own Strength.”

This song speaks wonders to anyone who wants to give up — it talks about finding your inner strength to pull yourself up — to push forward — to succeed — and most importantly, to find your way — to look at life in a new direction… and know you’ll never break — no one can break you — You are your own strength.

Until Thursday night…. Happy Valentine’s Day — and Good Night!

Josh

I didn’t forget!!!

I just wanted to say I am sorry i didn’t post the last few days — I’m going to do a big post tomorrow… Valentine’s Day weekend, work, and school occupied me… but no worries, tomorrow I’m sharing my special recipe for apple cider glazed chicken breasts!!!

Week Two — and the weight loss is nowwwww….

I have to say every week when I go onto the scale I never know if it’s going to be a nightmare or a dream come true.  During week one I lost 7 pounds (mostly the water weight).  For week two, I could only hope that I would loose the more weight — even though most said it’s typically 2 pounds that is lost during week two.  I am happy to say, I have lost just under 4.25 pounds during week two… putting me at the weight of 194.  So in the two weeks time frame I have dropped 11 pounds on the 8 weeks to wellness program!!!

I can say I have worked very hard on this — trying my best to do the cardio and meditation.  The first week was hard, but now it comes naturally.  I know I have to do it to get to my goal… I know I can achieve it so I push myself.  Yes, sometimes during the trainings I get frustrated with myself because I can’t make it through, but I’m trying.  Tonight’s training with Chris was a killer.  From using the TRX bands to lifting a tire over my head and placing it from one cone to the other (btw, never do that again it hurt my lower back).. this training was the most intense.  Both of my trainers really push me to the max and I leave so sore.  Tonight is no different.  When I took my shower I could barely lift my arms above my shoulders to wash my hair — they hurt — and by hurt I don’t mean I’m crying in pain… it’s just a really sore type of feeling.

I also had a massage tonight.  Kelly, who I never had before did an awesome job.  I expressed my concerns of my lower back and with her help, I decided instead of the full body massage for the hour, to have her focus on my upper body.  This really helped!  My back feels so much better.

On Saturday, Chris told me my trainings going to be on weights.  Not sure if I’m excited, or if I’m fearful that I won’t be able to move Saturday night (I have to make a big dinner this evening).  But, I have no worries — I know Chris is going to be awesome with helping me get through it.

I know for some people 11 pounds doesn’t seem like much.  For me, every pound I loose is one step closer to my goal.  Every pound I loose is helping me to feel better about myself and allows me to know I can achieve whatever I want.

Before I end tonight’s post… I want to add that I’m going to be drinking the Strawberry Shakes for the next week.  Dr. Brady said it reminds him of the Nestle’ Quick Strawberry milk.  We all know how he was with the Chocolate Mint flavored shake tasting like a thin mint cookie — epic fail!  It will be the first thing I post tomorrow night if it is awful!  So far, banana has my win!
Good night to you all — and stay warm — stay healthy — and have fun!

Josh

Mashed Cauliflower Tastes Like Mashed Potatoes — SAY WHAT??!

First, sorry I haven’t posted for a day or so — had some personal issues I had to take care of last night — but the stress from it all is fading away.  I do have to admit, I had to reschedule my training appointment for Saturday because of the issues, so I didn’t get to train on Tuesday night like planned.

Today was a very interesting day — there were tons of meetings that had LOTS of foods… and I am proud to say I stuck to my nutritional plan — and didn’t cheat at all!!!  Remember, now that I’m into the week 3 of the 8 weeks to wellness, I am allowed a cheat day — I’m saving that for the meal I’m making for Valentine’s Day on Saturday (a little early but V-Day is on a Tuesday this year… yuck).

I also discovered an amazing new dish — Mashed Cauliflower… and DAAAAMMMNNNNN it tastes just like mashed potatoes!!!  I have to thank two of my co-workers for sharing this with me… I’m in LOVE with the mashed cauliflower now…

So, here’s a pic of my dinner for tonight… it included the sugar snap peas, red and yellow peppers, shrimp, and the mashed cauliflower….

I’m REALLY learning how to play around with making new foods — and it’s keeping this new way of eating exciting and interesting.  Who knew I’d end up loving soy peanut butter — of mashed cauliflower???

Tomorrow I do my hour training with Michele and have my hour long massage.  I do the second training on Saturday.  Tomorrow I also find out if I dropped any more weight!!!  Soooooo that means tomorrow night I will be posting my new weight… My goal for February is to hit the 15-20 pound total weight loss.  It’s 8 days into the month — and thank God it’s a leap year… so I have 21 more days to go!

It’s also becoming a habit to remember the serving sizes I am allowed.  Remember protein is the size of and thickness of my palm (not including the fingers), the carbs is the size of my fist, and the fats are the size of my thumb!  It’s making this very easy to work with!

Until tomorrow night… Good Night… and lets pray I lost some more weight!

Josh

The Power of Stress vs Food — and the Strength to Overcome

Today embarks the third week of my 8 Weeks to Wellness — wow… I’ve already hit 15 days!  Amazing!  Today also marks the first time since I started this nutrition plan that I dealt with a very stressful situation in my life.   Typically, when stressed out I would just head to the kitchen or my desk drawer and find something to eat — and then find some more to eat, and yes, even more.

However, today something changed in me.  Throughout the stressful day, the only thing I could keep thinking about was going running.  I couldn’t wait to leave work so I could just run — and run — and run — and run.  I didn’t consider going to the kitchen – I didn’t consider going to McDonald’s or Burger King — I just wanted to run.   When I finally got home and walked the dog, I did just that… I ran… I ran until I broke down and cried…. I didn’t cry because of the stressful day and the things that were on my mind… I broke down in the middle of my run, because I realized I overcame one of my biggest challenges in life — FOOD.  I realized during my run that something in me was different — that I now know I have the power to control what I eat — and WHY I eat.  I realized today, that I make the decisions, FOOD does not make the decisions for me.

When I finally got home I couldn’t help but think, “wow — this nutrition plan really works.”  I wasn’t craving the sugars and sweets — I was craving my broccoli and cauliflower seasoned just right.  In fact, tonight I decided to play around with some recipes and I made an awesome chicken dish.

The chicken was easy to make — and since I can only eat so much protein (just the size of my palm) I was able to get two meals out of this one chicken breast.  So I baked the chicken in organic raw apple cider vinegar (it has no calories, no fat, no nothing really) instead of using olive oil.  After cooking the chicken breast fully, I then added my own little touch to it.  I took yellow mustard (again has no calories, fat, etc.) and mixed it with a tablespoon of shredded cheddar cheese.  I placed the mixture onto the chicken and covered the pan just until the cheese began to melt.  I carefully took it out and then topped it with a teaspoon of medium flavored salsa… and BAAMMMM … there you have my awesome chicken dish!  Honestly, try it sometime it was AMAZING!  Annnnndddd… everything was allowed in part to the 8 Weeks to Wellness plan!

I also had the typical shakes and for lunch it was shrimp with whole wheat pasta and cauliflower.  Nothing too special there!

Overall, though today was a very stressful day and continues to be tonight — through the 10 minutes of meditation and the belief in myself — I overcame one of the biggest challenges in my life — FOOD!

I know there are many people out there who were just like me — when times get stressful you just eat.  It’s like the food has this control to make everything better… you crave the taste of the chocolate or the salt on the chips just calm you down… you can stand in the kitchen and just eat the ice cream with the freezer door still open.  That use to be me… but now, I made the change that I never knew I had inside me… it took a stressful day, and a new way of living to discover that I could do it… that I could overcome stress without relying on food.

My words of wisdom tonight come from Abraham Lincoln.  I shared this quote almost 2 years ago when I spoke on the steps in the rotunda at the state capital in Harrisburg, Pennsylvania.  At the time it seemed fitting to say to legislators… but tonight, it seems fitting to share again….

“The best thing about the future is that it comes only one day at a time.”

Until tomorrow, after my training with Michele — Goodnight…

Josh

Who Let the Dogs Out — Run!… or Not

Saturday was a very easy day.  I started my morning off with going for a run — took the dog with me.  I have to say, it would have been an amazing run this morning if I didn’t have to end up picking up Dustyn and carrying him half way through — lesson learned never run with the dog again — he’s a downer…. ;(

On the flip side of the day I had time to play around with my shakes.  First, breakfast was my 3 egg whites with the onions and peppers, but I also had a tablespoon of Greek No-Fat Plain Yogurt — with some mixed berries.  Breakfast was great!  The first shake today I used the banana mixture and threw in a tablespoon of soy peanut butter — omg I craved more of it all day! It tasted fabulous!

After spending the afternoon giving my place an awesome cleaning, I  made what I think was the most delicious lunch!  I haven’t come up with a name for it … but it was this….

It was a half cup of whole wheat noodles, 7 pieces of shrimp, green, red, and yellow peppers, with some onions all sauteed in a half cup of Pinot Noir.  Obviously I boiled the noodles first before throwing it into the saute pan and once mixing it all together I sauteed everything for about 5 minutes.  After I placed it in the bowl I added a tablespoon of medium flavored salsa for the extra kick!  It was AMAZING!!!

Sunday has been a good day — sucks I can’t really have anything for the Super Bowl like I normally would, but that’s okay I’ll survive.  I can avoid the pizza and wings — I’ll stick to the veggies I’m allowed.  Officially tomorrow I’m allowed a “cheat day” each week.  I’m saving my day for next Saturday since I have special Valentine’s Dinner plans scheduled.  I would like to enjoy that dinner — I’m still planning it to be somewhat healthy too!

Last night, I think I slept on my shoulder wrong as it’s hurting soooooo bad.  The Tylenol actually knocked me out and made me sleep for part of the day, so now I need to make sure I’m catching up on the meals so I can get them all in!  Especially the shakes!   I’m hoping the 10 minutes of meditation relaxes my body enough today to help with the pain.

I will still do cardio tomorrow morning before work and since it’s going to be super nice out I might do a run after work too outside.

Until tomorrow, be safe, those in the US that are following the Super Bowl — enjoy!  Those following me from the other countries — get some sleep and enjoy Monday!

Josh

Training 4 = Success — and Inspiration

Today was a big day for me!  Not only did I show up for my training — but I conquered it without stopping!  I did all 3 cycles of routines… and in fact, I pushed myself to do a little extra.

Yes, I am sore.  Yes, I can barely move.  Yes, I do feel proud of myself.  Tonight I proved that I can make it through the hour long training.  I was able to push myself and succeed at something only a week ago I thought was impossible.  I did workouts I saw others doing a week ago and thought were crazy and I’d never do them — but I DID!  Tonight I trained with Chris (who btw looks like a younger version of George Clooney) — he pushes me and I have to say I love how they mix up my workouts so it’s never the same routine!

Breakfast was the typical eggs, peppers, and onions.  Lunch with 1/2 cup of brown rice, asparagus, and shrimp.  Dinner was tuna and brusslesprouts.  PLUS, the two shakes in between meals.

The inspiration of the day leads back to an original post — the Jennifer Hudson commercial — Yes, I BELIEVE!!!  I did it and I now know I can do it every week — with no complaints!

Motivation = Inspiration!

Good Night,

Josh