Half Marathon Reflections - Aramco Half Marathon in Houston, TX

Date of Race: Sunday, January 30, 2011
Total Runners in Chevron Houston Marathon and Aramco Half Marathon: 22,000


This past Sunday I ran my second Half Marathon in Houston, TX. This post is intended to capture some of my memories and thoughts about the race experience. Hope you enjoy!


Pre-Race


I woke up around 4:45 a.m. and got ready for heading down to the hotel lobby. As I was getting ready, I felt excited at the prospect of running 13.1 miles for the second time in my life! Not only that, but I was going to do it in the city where I spent 23 years of my life. 


While waiting for the shuttle I was conversing with a few individuals who were running the full Chevron Marathon. Apparently they had run a few marathons before, in Nashville, and other areas. I was intrigued and inspired. Then came the shuttle, which left at 5:30 and I got to the George R. Brown Convention Center by 6 a.m. 


I grabbed a bottle of water and did some stretching. I spent some time talking to another guy who was from out of state (Chicago, IL).


I then made it outside to the start line and took care of business. At 6:45 the Wheelchair participants started out and I was anticipating the start at 7 a.m.


Start to Mile 1.


As with the Rock and Roll Marathon/Half Marathon this race started slowly as we were a large bunch. Within a few minutes we were off running. The first mile had some incline as we were crossing the I-10 overpass (incline is rare for Houston, which is very flat) I paced myself and did well. 
Time: 9:45/mile


Miles 1 to 3.


This part of the race was great because even though I grew up in Houston I still found myself intrigued by the scenery/neighborhoods around Downtown. Some band was playing and I was focused on the run. This was the first time we got a water/Gatorade station too. The crowds were encouraging despite the light rain that began.
Time: 9:08/mile


Miles 3 to 5


I reached the 5k (3.1 mile) marker and marveled (as I had done earlier in the Rock and Roll 1/2) at how far I've come. 2 years ago I could barely run a mile and now I was flying through the 5k marker! We passed under I-45 and continued through the Heights neighborhood. The residents/spectators in that area were VERY supportive! I kept pushing through at a higher pace than I was used to.
Time: 9:03/mile


Miles 5 to 7


My goal was to reach the 10k marker (6.2 miles) in around 1 hour, which I accomplished. It started raining a little more and this was tough but I kept pushing myself. I passed under I-10 and reached Mile 7.
Time: 9:05/mile


Miles 7 to 9


This was my favorite part of the entire race, as we passed through the Montrose area. It was also where the majority of spectators were situated. From high-fives to cheers, you name it, it was present! As us Half Marathoners approached Montrose at Richmond we had to part ways with the braver Marathoners who were off to continue 17 miles. The rain was increasing at this point and I was getting a bit annoyed but kept pushing through. The crowds really provided inspiration!!!
Time: 9:08/mile


Miles 9-11


After the turnaround I continued till the 15k marker (10.2 miles) From that point on we were on Allen Parkway. Allen Parkway is an amazing place to run because it is quite scenic! I started drawing on internal inspiration to keep going faster!
Time: 9:05/mile


Miles 11-13


I kept going and crossed I-45 one last time as I saw the 20k marker in sight. Once I saw that I knew only 1k was left so I kept on going. I was proud of myself for not stopping for even a minute. I saw others stopping and provided some encouragement!
Time: 9:07/mile


Mile 13 to finish line


This was the moment of truth, to find out if I could look pretty while finishing the race! Lots of spectators were on hand to witness the finish and I sped up to the point of 8 minutes/mile. I finished the race at 2:03:30 (unofficial) which was better than my Rock and Roll Half (2:15:30). I was super happy and went to go take my picture!


Final Thoughts


The race was decently organized for it's size and provided some great opportunities to meet other individuals who share the same passion for running as I did. I especially liked the posters individual spectators had created. The support was awesome and if it weren't for the rain I'm sure more people would have come out.

Running the 2nd 1/2 marathon has provided me validation that with a little more work I can conquer the ever prized Marathon distance of 26 miles, 385 yards.


And know this, if you're reading and thinking there's no way you can run just know that I was in your shoes once and went from running 0 miles 2 years ago to 2 1/2 Marathons (13.1 miles)!!! Anything is possible that you put your mind and heart to!


I hope you enjoyed reading my post! Let me know if you have questions and thanks!


- Asif

Always Feeling Hungry? Eat more protein!

"I'm ALWAYS hungry! Nothing ever 'fills me up' or 'satisfies me.' Ugh! What should I do?"


This was me a few months ago. It's also the way many individuals feel today. Thanks to larger portion sizes in restaurants plus a constant "food oriented" culture, individuals feel they have to eat more in order to satisfy their hunger.


But what you might not realize is that you can feel more full by eating foods with high protein content. 


Protein keeps you feeling full and regulates your appetite because it takes longer to digest than carbohydrates.


But, how much protein should I eat? 
Before we address some sources of protein and a sample diet, it is necessary to answer the question: how much protein should i eat?


According to the RDA (Recommended Daily Allowance) an average male should intake 56 grams of protein and an average female should intake 46 grams (http://www.cdc.gov/nutrition/everyone/basics/protein.html)


If you are sedentary, the recommendation simply calculates to 0.8 grams of protein per kilogram. You can find your weight in kilograms by going to http://www.metric-conversions.org/weight/pounds-to-kilograms.htm


If you are bad at math, like me, then you can go to the following site to figure out how much protein you should intake: http://www.healthcalculators.org/calculators/protein.asp


So which foods are good sources of protein? The sample matrix (obtained from http://espn.go.com/trainingroom/s/1999/1104/151285.html) provides sample sources.

Food	Serving	Grams of Protein	Calories
1 egg white	white of 1 egg	3.5	17
1 egg	1 large	6	80
lean ground beef, cooked	3 ounces	21	214
roasted chicken breast without skin	3 ounces	26	150
broiled top round beef	3 ounces	26	180
salmon	3 ounces	23	157
cheddar cheese	1 ounce	7	110
low-fat yogurt	1 cup	10	160 (sugared)
skim milk	1 cup	8	86
tuna	3 ounces	25	111
baked beans	1 cup	14	175
lentils	1 cup	18	231
pasta	1 cup	5	160
bread	2 slices	6	160
tofu	1/2 cup	10	94
cottage cheese	1/2 cup	14	82

Final Tips:

• Attempt to incorporate at every meal, including snacks. For example, eat a bowl of oatmeal and have a cup of skim milk for breakfast. Then, eat some Almonds for a mid morning snack. Have a lean protein and some Greek yogurt or other yogurt for lunch, and so on.

• Remember to ask your doctor if it's OK for you to start eating more protein. 

• If you have kidney disease, ask your doctor, as high protein may lead to additional problems.

Further Reading:
http://www.associatedcontent.com/article/2211063/feeling_constantly_hungry_find_out.html?cat=5


So remember, if you always feel hungry just eat more protein and stick to lean sources of protein. Always stay active and eat happy!


Thanks for reading!


- Asif Fasih

Being Motivated To Exercise

"I just don't feel like exercising. Besides, every time I try I can't stay motivated to continue! Forget it!"

Quotes like the above are not uncommon when asking individuals why they don't start or maintain a regular exercise program.

From my experience, finding motivation and staying motivated is one of the toughest (if not toughest) aspects about working out/exercising!

So how are you supposed to find motivation to be healthy and fit? 

Here are a few tips I gained over the course of my journey and I hope they motivate you too!

Set a "SMART" goal.

SMART, or Specific, Measurable, Attainable, Realistic, and Timely goals are ones that are more likely to be achieved versus those which are generic and unachievable.

An example of a SMART goal is "to lose 15 pounds by exercising 20 minutes a day (4 days a week) and cutting 400 calories per day in 2 months."

This is achievable versus a goal that states "to lose weight."

For more on SMART goal setting tips and info visit http://www.goal-setting-guide.com/goal-setting-tutorials/smart-goal-setting

The Results

Exercise and diet can directly contribute to results. In fact, within 2 weeks you can start experiencing results and once you see these results, you'll be motivated to continue!

In my case a few months ago I couldn't do more than 4 standard push ups. As I kept pushing myself with P90X I experienced a drastic change and can now perform 20 to 30 push ups a rep (total of 10 reps). 

It's results that drive one to see how much further they can go!

Take Pictures

Before you start, take pictures. Then one month later take progress pictures. You will be surprised at the progress!

Pictures are a great way to see how you're progressing and also provide motivation and validation!

Do What You Like!

No one is forcing you to hop on a treadmill and run/walk for hours on end! Find alternatives and stick with them!

If you like team sports, find an intramural/adults league to play in. If you like group classes, take a group exercise class at your local gym.

Hate the gym? There are a variety of at home fitness programs.

Case in point, do what you like - you will end up staying motivated to continue working out!

Energy and Feeling After Working Out

Always feel tired? Think working out will make you feel even MORE tired? 

Well, inactivity can actually cause you to be tired. When you exercise you actually will not feel tired after because of the fact that your body releases endorphins or "feel good hormones."

Plus, you'll sleep better that night. :-)

Stay Accountable and Find an Accountability Partner

Nothing's easier then saying "ahh, I'm busy or I'm tired...screw working out!"

If you have an accountability partner you can stay accountable by having that person check up on your progress on a frequent basis (say daily or weekly)

It's easy to continue working out if you know someone will check up on you.

If you need a motivation partner, I can help! I've been in your shoes and would love to help motivate you! 

Conclusion

Staying motivated is tough, but with the above tips you too can find a reason to start (and continue) exercising!

If you have any tips or advice, please comment or email me at asiffasih@hotmail.com.

Thanks for reading!

- Asif Fasih

Independent Beachbody Coach

http://beachbodycoach.com/strawhatasif

asiffasih@hotmail.com

Stop making excuses!

It's hard to believe but we are 2 weeks into January of 2011!

Gyms that were once packed 2 weeks ago with people attempting to "lose weight" and "become healthy" are now regaining normality.

It's sad, isn't it? When you ask those people why they aren't going to the gym they start with the standard laundry list of excuses, some of which are:

• I hate the gym. It's too packed every time I go!
• Everyone stares at me in the gym and I feel out of place!
• The gym membership is too expensive! I can't afford it!
• I get bored with the same boring routine, every single day.
• I'm not seeing results, so yea, I'm going to stop going because hey, it's not worth it!
• I always seem to injure myself.
• I can't workout alone.
• And the most popular one - "I don't have time! I work, I take care of X, Y, Z, etc!"

All I here is "blah, blah, blah."

Listen up! If you really are committed to losing weight and becoming fit, STOP MAKING EXCUSES! I mean it!

Why are you putting yourself in a vicious cycle? January 1 comes around and you swear you'll never touch a potato chip, french fry, candy bar, soda can, or other junk/bad food.

You boast that you'll stick to a workout routine and that this WILL be the year you lose weight. Then what happens? You start slipping come end of January. Valentine's Day is an excuse to indulge and then you get serious because you want to show off your body in "Swimsuit Season"

But then you stop, because "you don't see results."

Come September you're already priming your body for the "Holiday Season" Beginning with Halloween in October, then Thanksgiving in November, then Christmas.

If you really are serious, make a commitment for the next 30 days. No questions, asked. Just do it!

• I will cut out sugary drinks including sodas, iced teas, and other drinks.
• I will cut out red meat.
• I will cut out junk food. If I have a severe craving I will eat a little of that food, but no more!
• I will not eat processed foods or refined foods (like white bread, snickers, etc).
• I will eat more whole grains (4 or more servings a day), vegetables, and fruits (5 servings of each per day).
• I will write down everything I eat. Then, I will make a commitment to learn about the right foods for my body. The ones I was designed to eat.
• I will do a workout routine that I like!

Don't like the treadmill? Then DON'T do it! Enroll in a group class, go play soccer, basketball, racquetball, go swimming, do gymnastics, calisthenics, yoga, or whatever floats your boat!

If you don't like the gym, then you can explore one of Beachbody's many programs that require minimal to no equipment, your DVD program, and your commitment! P90X, Insanity, TurboFire, and other programs have changed people's lives all for the cost of 3 to 4 hours of a standard personal trainer's (at the gym) time! Programs are available to view at: beachbodycoach.com/strawhatasif (Please click on 'Shop')

Lastly, I've been in your shoes. For most of my life (almost 24 years) I've made excuses and didn't get anywhere. But I lost weight and became fit because I chose to do what's right and because the alternatives suck.

Stop making excuses and start changing your life!

Thanks for reading!

- Asif

asiffasih@hotmail.com

Frustrated? Don't give up!

Let's face it, we live in a society where we are surrounded by a need for instant gratification.

We also have a mentality where we like to exert the least effort for the most results or value!

But there is one fact that must be understood - you can't lose weight or become fit overnight! It's just not possible!

When pursuing weight loss, diet changes, or a fitness plan remember one simple principle: change takes time.

In addition, if you aren't seeing results in a few days, then wait. You'll see progress (if you really are giving it your all) in a month, or two, etc.

Everyone is different. Size Zero is not the perfect size for a girl, not everyone will get a six pack, and you may not weigh the same as someone who is the same height as you. Accept the fact that you are different and whatever progress you are making is to be commended and rewarded!

If you are on a diet, or attempting to change your diet, don't let one "bad" day filled with poor nutritional changes frustrate you.

Instead, get back on your healthy eating routine and don't skip meals. Everyone has a day here and there where they don't eat perfect, you shouldn't "punish yourself" for one or two bad day(s).

Finally, if you aren't losing weight fast enough, or feel that your progress is "not worth it," then remember that your effort WILL pay off in the end.

These are just some tips from my own journey and I hope they help you stay on track to achieving your fitness goals!

Thanks for reading!

- Asif 

What's the hardest part about losing weight?

"Ugh, I give up! I've been exercising and trying to eat right for the longest time now and nothing seems to work!"


The above quote is a common expression shared by many who attempt to lose weight, but don't succeed.


So, what is the hardest part about losing weight? Eating.


Let me put it this way, if you exercise for hours, but eat lots of high calorie and high fat foods that are processed, you're wasting your time.


When losing weight remember to not follow this mentality: "oh, I just worked out like crazy! let me eat whatever I want as a reward!" 


That will get you very little results. Case in point, I had the above mentality for many months before I changed my diet and experienced very little weight loss.


Rather, eat in moderation and watch your consumption of fats (as written in my previous post.)


But here's the kicker: cut out junk food, fast food, and processed foods. This includes; packaged cookies, packaged desserts, chips, etc. (More can be found at: http://nutrition.about.com/od/askyournutritionist/f/processedfoods.htm)


The following site provides a good list of unprocessed foods: http://www.weightlossforall.com/foods-healthy-list.htm


Processed food is the main reason why individuals fail to lose weight and also incur a list of health problems. (http://www.puristat.com/standardamericandiet/processedfoods.aspx)


So if you never want to exercise, but still lose weight, it's possible. Just eat less calories than is recommended for you and eat unprocessed, wholesome foods.


Of course, physical activity is highly recommended (if not mandatory) to a healthy, active, lifestyle.


Thanks for reading and happy eating! :-)


- Asif

The Skinny on Fats.

Not all fats are created equal.


This premise is important to understand, especially in today's society where fat has gotten a bad reputation.


There are three types of fats - good, bad, and really bad!


Good fats: unsaturated


Unsaturated fats are your best friend in terms of fats. They can reduce LDL (bad cholesterol).


There are two unsaturated fats: mono-unsaturated fats and polyunsaturated fats. 


Mono-unsaturated fats help lower LDL (bad cholesterol) and promote HDL (good cholesterol). 


Food sources include: olive oil, peanut oil, canola oil, avocados, nuts and seeds.


Polyunsaturated fats also help lower LDL and increase HDL. They also contain Omega-3 fatty acids, which promote heart health by decreasing coronary artery disease (CAD) and may lower blood pressure.


Food sources include: vegetable oils (such as safflower, corn, sunflower, soy and cottonseed oils), nuts and seeds


Omega-3 fatty acids may be obtained from: fatty, cold-water fish (such as salmon, mackerel and herring), flaxseeds, flax oil and walnuts


Bad fats: saturated


Consumption of these fats must be strictly limited to prevent possible coronary artery disease and other heart diseases. Saturated fats from animal sources are worse than those from plant sources.


Saturated fats are primarily bad for you due to their artery clogging nature. 


It is also proven that they increase total and LDL (bad cholesterol) levels.


Food sources include: animal products (such as meat, poultry, seafood, eggs, dairy products, lard and butter), and coconut, palm and other tropical oils


If you choose to consume these fats, be especially careful not to eat much of them.


Really bad fats (seriously, these are dangerous): trans-fats


In a nutshell, trans-fats are a byproduct of a process known as hydrogenation - which converts liquid vegetable oil to a solid fat.


Why are these fats dangerous? Because they not only increase LDL (bad cholesterol), but actually decrease HDL (good cholesterol).


Food producers have used hydrogenation to increase profit while lowering costs when processing and producing food products.


These are probably the most widely heard about fats due to a rule in 2006 to force food producers to specify if, in fact, they use trans-fats in their foods.


This is one of the reasons you see manufacturers/producers touting claims like "0g trans fat!"


Be wary though, 0g trans-fat DOES NOT EQUAL healthy! Producers have replaced trans-fats with saturated fats (remember, those are bad) and may end up raising LDL (bad cholesterol).


Food sources include: partially hydrogenated vegetable oils, commercial baked goods (such as crackers, cookies and cakes), fried foods (such as doughnuts and french fries), shortening and margarine


Can I go on a "fat free" diet? How much fat should I really be eating?


First of all, anyone who claims all fat is bad has no knowledge of what they're talking about. Also, a "fat free" diet is dangerous and not recommended!


It is recommended that 30-35% of your caloric intake be from fat. Anything under 20% is dangerous.


When eating fats, limit your intake of saturated fats to 10% of your caloric intake.


Practical example: Let's say John Doe or Jane Doe can consume 2,000 calories per day.
Recommended: 600 to 700 calories from fat
Minimum: 400 calories from fat
Saturated Fat Maximum: 200 calories


Remember, John or Jane must consume more than 400 calories per day in fat in order to sustain healthy bodily functions.


A few pointers


Aim to choose unsaturated fats whenever possible. Most of your daily fat intake should come from these types of fats.


Change habits, a few examples include; cooking with olive oil, eating nuts or non-hydrogenated nut butter with celery or bananas for a snack, use avocados in sandwiches versus cheese, and eat fatty fish such as salmon.


Remember, not all fat is bad. Your body needs some fat to efficiently operate and sustain cells and organs.


Limit fat intake, be smart, and eat happily!


Thanks for reading!


- Asif Fasih

The First Step To Becoming Fit.

"The first step is the hardest." - Marie De Vichy-Chamrond


It's easy to remain as you are, it's hard to change yourself. If you want to lose weight, tone up, and/or become fit, you must take the first step.


The first step involves two aspects, namely, analysis and acceptance.


Analysis
In this section we'll examine analysis of one's self. 


Start by analyzing your diet. Be honest. If all you eat is "fast food" or "junk food", then write that down. No one is perfect. We've all eaten poorly at one point in our lives. You don't need to share it with anyone else. But if you do so, you'll be more accountable and successful in your long term goals!

• Analyze your diet. 
• Start by writing down what you eat and drink for each meal, everyday, for one week. 
• Analyze how many calories each meal/snack has.
• Do you tend to eat out more, or at home?
• When eating out, do you eat "fast food", "sit down food", or what type of food?
• Do you have "cheat days", where you allow yourself to eat whatever you want?
• Do you tend to eat lots of high fat food?

Use a website, like http://www.acaloriecounter.com/, to help you find how many calories a meal or food contains.

Next, analyze your current fitness level/activities. It's OK if you don't currently exercise/workout. However, record any activity you do if you presently exercise.

• Analyze your fitness.
• Start by writing down your typical schedule for one week, recording what physical activities you do per day.
• Do you presently participate in moderate activities? Moderate activities include walking, climbing stairs, raking leaves, etc. If so, how many days per week do you do such activities?
• Do you presently participate in vigorous activities? Vigorous activities include running, soccer, basketball, circuit training, fast bicycling, and more. If so, how many days per week do you do such activities?
• How many minutes a day do you workout or participate in either moderate or vigorous activities?

Great! You've completed the 2 hardest tasks in self-analysis! 

Before we move on, you have to figure out how much you are allowed to eat. This is also known as BMR, or Basal Metabolic Rate. It just states the amount of calories you are allowed to eat, if you just stayed in bed all day. You can calculate your BMR at a variety of sites, including - http://www.bmi-calculator.net/bmr-calculator/

Then, you can figure out your real allowance by how active you are. This can be determined by using the Harris Benedict Equation, which is available at http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

It's important to know how much you can eat, because if you overeat you can gain weight.

Next, we'll discuss "acceptance."

Acceptance

If you are overweight, obese, or out of shape...then the most critical aspect of the first step is accepting this fact.

I am not judging anyone here, I am simply saying that if you continue to deny you have a problem that is controllable/corrected, then you must accept that.

Let's face it. Being overweight or obese is not healthy. 

I myself have always been overweight or obese. The only way I lost 80+ pounds in the last 2 years is by accepting that I was overweight/obese.

Being overweight and/or obese can cause high blood pressure, diabetes, joint problems, and a slew of other medical conditions that can be found using a simple Google search.

Now that you've analyzed your self and accepted that you are ready to change we will focus on what you can do to start becoming fit!

What's next?

Set a goal. 

Don't just set some New Year's Resolution saying "I want to lose weight." I guarantee you won't be pursuing that goal past the end of January.

Rather, set a reasonable goal that can be attained. For example, "I want to lose 15 pounds by March by eating healthier and participating in a workout program" is a lot more attainable than a generic goal.

Change your diet...slowly.

Review your results from analyzing your diet. 


Start small. Make changes one step at a time. If you drink sodas or sugary drinks, try substituting water or a diet/lower calorie drink.


For example - drinking one 12 ounce soda per day can yield in 15.64 pounds of weight per year! According to http://www.onecanofsoda.com/


I will write more articles that focus on diet changes that I've made and that helped me lose weight.


Get a partner for motivation


Let's face it, if you don't have someone encouraging you, or checking up on you - chances are you won't stick to your plan.


If you can't find a partner, contact me. I'm here for you and I've been in your shoes!


One last thing, I'm not a Nutritionist or Certified Fitness Expert, I'm just an ordinary person - like you.


Let me know if you have any questions and thanks for reading!


- Asif A. Fasih
Independent BeachBody Coach
asiffasih@hotmail.com
http://beachbodycoach.com/strawhatasif 

My own journey.

Since I was a child I've always weighed more than others. I remember staring at photos of when I was a toddler and I was chubby. Even my birth weight was more than normal.

I have always been the "fat kid" who loved food. I also participated in "binge eating" which is very unhealthy, but all too common in today's society.

Every time I saw snacks and junk food I'd overload on it.

In 5th grade I was about 5 feet tall and weighed about 110 pounds...since then, I always remember having to get "Husky" size pants for school and shopping in the regular men's aisle.

In middle school I reached a waist size of 36 and progressively continued till once in High School I maintained 38 and, subsequently, reached my limit of 40. This was fueled by inactivity and an urge to eat whenever...and whatever.

When I got to college, I decided to do something about my weight. I got so conscious that I ended up starving myself and eating very little my Sophomore year. I also exercised twice a day. This dangerous method eliminated weight from 220 pounds down to around 170, in less than one semester (or 3.5 months)

That summer I remember my brain looking for excuses to eat unhealthy, and not just that, but to overeat. So I did.

Until I graduated I overate, and overindulged. I remember eating for no reason whatsoever other than just eating for the heck of it.

This resulted in a weight of 255 pounds in December 2008 and I felt bad about my weight.

But I continued to ignore my problem until March 2009, when I got a free evaluation from the work health screening and saw my BMI was 33.

I got a Personal Trainer in June 2009, but didn't adhere to a strict workout program and failed to change my diet. This resulted in some weight loss, but not much.

In late 2009, I started running a bit, maybe not more than 1/4 mile. I also casually worked out. I increased my running to 1 mile a week, then 3 miles a week. I also ran my first 5k (3.1 miles), but didn't finish the entire distance (stopped at mile 2). I resolved to run the entire 5k in 2010.

Total weight loss in 2009: 25 pounds.

In 2010, I resolved to run a 1/2 Marathon (or 13.1 miles). I started running 2 miles a day, 5 days a week and then increased that distance to 18 miles a week (3 miles per day, 6 days/week) in June 2010. I also did some cross training on my own and casually ate "clean" My weight was also "casual" at 219 pounds.

It wasn't until July 2010 that I heard about Hal Higdon, a marathon expert. I started following his program to train for the November 2010 Rock and Roll Half Marathon. This started forcing me to run smarter, not harder. It also got me running 10 miles (as my max), which I achieved in August/September 2010. I weighed 210 pounds at the time.

In August 2010, I learned about Shakeology and BeachBody...I gave Shakeology a try. Immediately, within the first month I dropped 5 pounds.

In August, I also tried Insanity, a Max Interval extreme workout program. For 10 days I experienced brutality at its finest! At this time I weighed 205 pounds.

In September I considered trying P90X. I also became super conscious about my eating choices. With a combination of diet changes and extreme workout routine, I dropped down to 176 pounds in 90 days.

This first post is meant to inspire and motivate you. It's not meant to sell any program or philosophy. It's not meant to "call you out" on your diet choices.

It's just about me. I've been a fat person all my life. I know I got there because of the choices I made. The point is, I've gone from wearing XL shirts and size 38/40 pants to Medium shirts and size 33 pants.

I'm living proof that you CAN change!

Throughout my posts I will share tips that have worked for me, including advice on eating, running, nutrition, and more.

Let me know what you think, I'm here for you!