Day 4 Menu/Sneaky early weigh-in

Yesterday was just nutty but eating was a snap. I didn’t crave and had lots of energy that lasted through an incredibly long and busy day. I think it’s working!! I got on the scale this morning and it’s going down… yippee!!

Breakfast

2 Scrambled eggs / .5 tblsp butter

Snack

large roasted portabello mushroom cap with a little melted shredded jack cheese on top, yummmmm

Lunch -very limited choices at a sit-down post-communion luncheon

small garden salad with mysterious creamy dressing. it wasn’t heavily dressed and had good stuff in it.

6oz steak (guessing the size) with gravy on it

green bean (sitting in the same gravy lol)

didn’t eat the fancifully swirly-piped mashed potatoes

drank lots of water

experienced much stress and anxiety over the kiddy-table, must be good for a few extra calories burned

more calories burned: walked around amusement park for 4 hours with family, kids had ice cream, i did not

Dinner

Salad w/tuna, romaine, baby spinach, scallions, radish, mushrooms, shredded red cabbage & carrot, sliced almonds, olive oil & red wine vinegar and a little parmesan cheese

Fage Yogurt and Protein Powder!

Fage 0% Greek Yogurts a great snack, but if you add a scoop of whey protein powder its a lot better. The protein powder gives the yogurt a nice vanilla or chocolate flavor. 1 cup fage 0%, 1 scoop whey protein powder = 220 calories, 40 grams of protein! A great snack with lots of protein. Just make sure you have 1 cup of yogurt “no less” or the protein powder wont mix with the yogurt. Mix them both in a bowl until all the powders mixed in the yogurt. Add some blueberries for antioxidants and carbs and you got a great post-workout meal!

Welcome to NoMoFat

Welcome to NoMoFat! This site is for people who are tired of carrying around a lot of excess fat. It’s time to say No Mo Fat!!

I will be updating from time to time with tips and helpful ideas to get you to lose weight and finally kick the fat to the curb. Now is the time to get lean and get energized to enjoy the upcoming summer months.

If your ready to get thin then this is the place to be. While you’re waiting  you can also get some good ideas at My Fat Loss Plan. Cool site created by a friend of mine!

Thanks for stopping by and keep checking back with NoMoFat!

3 Steps to Eating Right

Although I am new at blogging about my health and fitness I am no stranger to sports and nutrition.  I am a former Army military policeman, I have competed as a Clydesdale class sprint triathlete, and have been dieting most of my adult life to compensate for my terrible habit of bad eating choices.

In my past I spent a decade in the restaurant industry.  You would think that I would have a better grasp on food and nutrition.  In the last two years I have been mounting the courage to stop being a victim of my environment.  I will be 43 this year and I really want to live a longer, better, healthy life.

In the last 60 days I have become almost religious about the stuff I eat.  I am reading everything I can lay my hands on about diet, exercise, and nutrition.  I have lost almost 20 pounds just changing what I eat. Here is what I did to get to this point.

1.  Make a record of EVERYTHING you eat. Get over to fitday.com and register for a FREE account.  Here you can start journaling EVERYTHING you eat.  It is just like a budget for your money you cannot fix your cash flow problems without knowing what you spend or how much.  Some of you will be horrified to know just how much you put in your body.  In one day I discovered I crammed in 4000 calories in one day.  Lance Armstrong and Michael Phelps eat like that, but they are fueling a machine that produces lots of work.  Me, I was sitting at my desk all day.  Even my sedentary state burns calories, but not that many.

2.  STOP eating food that comes out of a drive thru window or is delivered in a cardboard carton to your house! I love pizza, Chinese food, burgers, wings, and fried food.  As a matter of fact I had a conversation recently with a friend who said he would even eat deep fried Twinkie, sounds a bit much, but maybe a bite?  Fast food and delivery food is full of fats and most of those are the kinds you don’t want to eat.  Consider whole foods.  I know you think I am talking about bean sprouts, tofu, and wheat germ.  I am in a way, but think about the foods you don’t eat and should.  Fresh fruits, vegetables, lean meats, fish, and poultry.  Some folks like to vilify dairy, but the nutrition in it cannot be ignored.  Whole grains and  drink plenty of water.  Simple food not all covered with fancy sauces.  Now I get the that stuff is expensive.  Well let me challenge you on this…back to the budget, figure out what you spend on eating out and drive thru and delivery food.  There is your windfall to eat the foods you need.  My wife and I found out that in a month we spent almost $300.00 in fast food and restaurant.  I now shop knowing I can buy the “good stuff” because I don’t waste my money in food that I just rent anyway.

3. PLAN your meals. Most folks spend a year getting ready to go on a vacation.  Searching out the best deal on a room, the best airfare, and rental car.  We take considerably less time planning for our health and well being.  Sit yourself down and go over the ads, make a list, construct a menu.  Remember the old rule in home-ec?  Don’t shop hungry.  I like to shop after lunch on Saturday or evening right after dinner.  I am still full enough that anything else to eat is unappealing.  I also like to prep up my snacks ahead of time.  If I have to ask “What’s for dinner?” I am already in trouble.

Bonus tip: MOVE around! One thing I did that was a real motivator was buy a new pair of comfortable shoes.  I don’t mean a $200.00 pair of the best running shoes, but a comfortable pair of shoes I could walk in.  I have made it a habit to get in at least three 10 minute walks a day.  I work in a manufacturing firm.  I am the network administrator so I sat most of the day.

I have restarted my regular workouts and opted to return to Turbulence Training to get me back into a lean frame.  I am not fooled, it will take time and effort.  Get some help and support.  My wife and I are in this together and my eldest daughter has started conditioning for varsity soccer and my youngest for tennis.  This is the summer we are looking to be in our best shape and leave that winter weight in the totes with the cold weather clothes.

Today is your last day to get a free 3-month TT membership…

…and you can get it when you take the Turbulence Training trial

offer.

A $59.85 value for only $4.95…

Click here to get started:

www.turbulencetraining.com

Helping you transform your body this summer,

Michael

PS – This offer expires on Thursday at midnight.

Click here so you don’t miss out:

www.turbulencetraining.com

Actor Bob Bancroft - a little variety, introduction of our next guest author

Actor Bob Bancroft

Keeping with the theme of keeping it fresh — I am going to have guest authors telling their stories.  We already have an actress Lana Antonova as our first guest author, for my second guest author, I thought who’s better than Bob?

Bob Bancroft is an actor and fitness inspiration to me, he is now 60 and in amazing shape. He runs with me every Sunday morning, either 4 mile soft sand runs or 6 mile hard surface runs. He also works out with me twice a week and as you will see our workouts are not for the faint at heart, these workouts can work for 20 or 60!  Bob Bancroft is my client and above all my friend. Thanks Bob for willing to contribute to ResultsBy Fitness Blog!

Dear Diary

May 24, 2009

Dear Diary,

Yesterday I did Week 1 Day 3 of both the 100 Push Ups Challenge and the 200 Sit Ups Challenge.  Today I started Week 2 Day 1 of each.  I didn’t get much cardio yesterday except for a round of mini golf and a short after-dinner walk last night because I visited my bf’s parents for the weekend. 

Yesterday my bf and I went to the mall yesterday and I tried on some clothes…and then got promptly depressed after the whole change room experience.  I hate change rooms.  They immediately make me feel bad about the way I look.  Do I walk around looking like that?  Where did that come from that I see in the mirror?  Just disturbing.  However the challenges are going well so I do feel good about my fitness level, just not the dimples everywhere.

Have been trying hard with the diet this weekend.  Travelling and being at someone else’s house is tough especially when you have IBS and lactose intolerancy.  I did sneak a few chips (honestly, a few) and a couple of pretzels.  I took the cheese, sausage and pepperoni toppings off my pizza to remove fatty calories.  No caesar dressing on the salad.  I had 2/3 bag of Smart Pop though last night.

I am going to start posting my workout logs so you can see what my weight routine is, whether a 2 day split twice a week or 3 day split once a week, etc.

Another goal for the summer: rollerblading.  Years ago I had a nasty rollerblading accident involving newly paved roads, a hill, and 2 new sped bumps.  I got some nasty road rash.  Last year I bought a new pair and went once.  Yesterday I bought the whole protective equipment package to match the blades: elbow pads, knee pads and wrist guards.  I’m going to go at least once this summer.  I used to be good.  Now I’m afraid of falling and hills.

References:

http://yarnmom.com/redwork/billfinch.html

Feed Your Skin, Feed Your Soul

The skin is our largest organ, and yet it is one that so many of us forget to take care of as well as we should. We douse it with fragrances, lotions, and other beauty products that contain an amazing amount of chemicals, many of which have been proven to cause cancer (like parabans for example). The best way to nourish our skin is the same way we nourish the rest of our body–from the inside out, with fresh fruits and vegetables and plenty of good fats. There are also several ways to feed your skin from the outside too that are easy, cheap, and all natural:

Body Brushing: A wonderful way to detox your body, great for your lymph system, nervous and circulatory systems, dry body brushing is best done once a day to three times a week, preferably before taking a bath or shower. Using a loofah or natural bristle brush, and start at your feet. Brush toward the heart in circular movements for five minutes. After a few sessions you will notice a more natural glow to your skin, increased vitality, and a sense of invigoration, especially if done in the morning.

Masks: Our skin loves good food. Some wonderful masks that help nourish the face:

For dry/ sensitive skin: 1/2 an avocado mashed and mixed with ground oatmeal. The fat from the avocado nourishes the skin while the oatmeal soothes it.

For oily skin: a mixture of french green clay and pulverized strawberries or cranberries act to draw out impurities while giving your skin the astringent benefits it so needs.

For normal skin: A pina colada for the face! crushed pineapple and banana work wonders–the acid in the pineapple exfoliates the skin while the banana soothes and tightens.

Sea Salt Scrubs: These are yet another great exfolient for all skin types. Adding a bit of almond oil to the salt keeps it smooth and glowing. The salt helps relax muscles and detoxes the skin. Adding herbs to the scrub is great too–lavender to soothe, lemon or mint to invigorate, a pinch of cayenne on a cold day to warm you up, rosemary or calendula flowers to heal rashes or other skin problems.

Bug Spray: As the summer months approach, our thoughts turn to mosquitoes and how to prevent their nasty little bites. Most bug repellents are literally awful for you. Natural prevention is the best recourse–taking 3 or 4 capsules of garlic and 100mg of vitamin B1 create a smell that repels mosquitoes while avoiding sugar and fruit juice, to which mosquitoes are naturally attracted can cut down on your victimization. Using certain essential oils—such as eucalyptus, lemon balm, pennyroyal, citronella, tea tree, and geranium also makes effective bug sprays. Simply add a mixture of the above to a water/witch hazel (3 parts water to 1 part witch hazel) solution and transfer to a spray bottle. Several naturopaths say using these oils works as well as commercial mosquito repellent.

Baths: Warm baths are highly underrated. They soften the skin, relax the muscles and release stress from the body, mind, and emotions. Plus you can add all sorts of wonderful things to them– milk to soften skin, sea salt to soothe sore muscles, a tea of herbs such as lavender, mint, rose petals, chamomile, lemongrass, orange rinds to leave you smelling sweet and and all natural.

BODA weight loss| lose weight–for all natural high quality weight loss supplements

BODA BLOG–for cutting edge weight loss and nutrition articles, recipes, and information.

Source: http://www.submityourarticle.com

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