New additions to exercise routine.

I have added two things to my exercise routine since this past Saturday 25-30 push ups and 1 min of holding plank to build up the core muscle grp and upper arm strength. I'm also using this link to keep me accountable to it http://tinyhabits.com/sandbox/

Daily workout routine.

I often hear people tell me that they don't have time to workout because their busy. These same people often find themselves lacking energy or totally exhausted at the end of each day. A simple 10 min workout at home in the a.m. before the start of the day will work wonders for your overall energy levels. I have a simple DVD called 10 min full body workout narrated by Sean Foy Nutrilite health and fitness expert. Starts off with a simple 4 min high intensity exercise either jogging in place or jump rope/3 min of lower body workout 2 min of upper body and 1 min of deep breathing and relaxation.

DNA Weight mgmt test

This DNA test was key to my weight loss strategy as it gave me my unique numbers as to how my body would respond to carbs, fats, proteins and how to make the appropriate dietary choices based on my genetic code. 




Why you need to take the Inherent Health Genetic Weight Management Test:

Don't waste a day on the wrong diet! The Weight Management Genetic Test may help you lose more weight by properly matching diet and exercise to your personal genotypes*. No guessing!

What's the right percentage of carbs, fat and protein for your diet? Should you exercise at high intensity, or can you get by with a moderate workout? Your test results may tell you the personalized answers you need to achieve your healthy weight loss goals.

Improve your weight loss

The Weight Management Genetic Test has been all over the news -The Today Show, The Wall Street Journal, CBS Morning News.

A simple swab is all it takes

Take the test in the comfort of your home - it's quick and easy, just a swab of your cheek. Then simply drop your swab in the mail to our 100% confidential CLIA-certified lab. You'll receive a personalized, easy to understand Test Report and Results Booklet recommending a diet and exercise plan that may work better with your genetic makeup to support your weight management goals**.

Finally - the answers you need to get results faster, stay confident and motivated, and take control of your weight.

In the process of losing the weight the first action I took was to go on a 7 day detox program to establish a baseline to start from.

Detox - 7 day

Do you spend your mornings hitting the snooze button and find that you have low energy all day long? Are you unable to concentrate at work, feel sluggish and out of whack? If so, you might benefit from a cleanse. Here are some other symptoms to look for:

1. Headaches

2. Skin problems

3. Bad breath or body odor

4. Candida overgrowth

5. Depression

6. Mental dullness or poor memory

7. Stomach bloat or gas

8. Poor digestion

9. Weight gain or unnecessary weight loss

10. Constipation

11. Premature aging

12. Illnesses & degenerative disease

Why do a cleanse?

Rich winter diets put a burden on our elimination systems. Just think of all the stuff we eat over the Holidays, alone! Our systems must also detoxify pesticides, pollutants and toxic waste from our environment. This coupled with stress, rushed lifestyles and lack of exercise, can make them overloaded, weak and unable to work properly. Cleansing allows our bodies to get back into balance. Many people report more clarity, greater alertness, over-whelming joy, and incredible insight after a cleansing.

• ·Fill up on healthy spring fruits and vegetables, and those high in fiber and water. Avoid starchy vegetables like potatoes.
• ·Go organic! This is no time to be eating pesticides with your food.
• ·Avoid animal protein in favor of vegetarian protein like tofu, tempeh, or beans. (Thru day 3)
• ·Fill up on Omega 3 oils from flax seed, olive oil and oil from fatty fish like salmon.
• ·Drink eight to 14 glasses a day of pure water, herb teas, nutritious smoothies and freshly squeezed juices.
• ·Minimize dairy products and avoid cheese.
• ·Eat slowly, as good digestion begins with the enzymes in your mouth.
• ·Eliminate heavy carbohydrates like bread and pasta, grains, rice, sugars, saturated fats, salt, additives, caffeine, alcohol, refined foods, and packaged or processed foods.
• ·Boost your body’s cleansing ability with natural supplements. We highly recommend using Nutrilite's Perfect Pack, Digestive enzymes, Intestiflora, and Milk Thistle.  These will greatly accelerate your progress, help detoxify your body and speed recovery.  Use ditto (auto ship) for these items.  It’s a great way to stay consistent and is less hassle for you!

Here is the outline of the detox program:

(For the HARDCORE Day 1 would be Water & Herbal Teas only)

(Begin Intestiflora with Invisifiber 2X per day and Digestive Enzymes 2X per day in addition to the perfect pack, and any other supplementation, Milk Thistle, as recommended)

Day 1/2/3 – Water & herbal non-caffeinated teas, vegetables, apples, and grapefruit. (flax seed oil/organic apple cider vinegar for salad, coconut oil to cook with) (Note: Corn is a grain NOT a vegetable, Beans  Peas added later under legumes – not eaten as vegetables here, no potatoes.)

Day 4- Day 1/2/3 + Fruit, legumes (beans & peas), nuts (raw, unsalted, preferably walnut, almond high Omega-3 nuts), and fish (salmon, halibut, tilapia, with fresh herbs & garlic are OK)

Day 5- Day 4 + Oatmeal and egg whites (Stevia is an herbal sweetener that is ok to use on the detox)           

Day 6- Day 5 + Chicken and brown rice

Day 7- Day 6 + steak and red potatoes

Be sure to take measurements on the morning of the first day of the Detox. You will want to take note of weight, as well as inch measurements of waist, chest, upper arm, hips, thigh, and calf. You will be amazed at the inches that dwindle when you release toxins from your body! Be healthy!

The wake up call for me in starting this journey was when I was initially given a personal assessment called the 9 environments of you in which you grade yourself in several different areas of life. Health spiritual connections your physical space of your home car office your relationship around finances etc. I did not score well on the body environment which was pointed out to me by several key people that if I wanted to play life at a higher level make more money be happier I would have to get my health and fitness level up in order to play at their level. I took that advise to heart and began to search for work out or gym or personal trainer that could fit with my budget and life style requirements fortunately I found Julie Johnson of www.Boot Camp Las Vegas adult outdoor fitness program. Although the program was tough but fun unlike a static gym there was enough variety in the activities to keep it fun and engaging and challenging regardless of your starting fitness level. I was able in a few weeks time to climb mountains and run faster and  have more energy and strength than I had in years!

Fat to Fit in 6 months

I'm going to be sharing the process of how I got from there to here and know that you can do it too!...If you have stories of your journey please feel free to share them here in your comments section and hopefully we can all gain from that experience and be better for it...Here are a few more pictures from journey....

Fat to Fit in 6 months

The idea for creating this blog comes as my personal journey from 170lbs unfit 40s something fat guy to fit 135lbs fit guy and my hopes to inspire others to overcome their doubts fears and excuses to recapture a quality of life that we let slip away unintentionally.