New BL Season Starts on Jan 6th

I stopped by the NBC BL site this morning to see what was happening with the new season. Here's the 1st video.

I expect this season will be over the top with niceness, heart-warming stories, and team work. Hopefully, NBC really had the psychologists screen this bunch and weed-out the nasty, crazy folks.

Besides writing on BL, I'll also share the upcoming whole 30 challenge that me and the fam will start in about a week.

Hope everyone has a great Christmas and New Year's.

Crossfit Progress

Continued Crossfit Journey

I feel that I'm seeing some results from Crossfit besides just soreness. I have been challenged  in new ways. The resistance training is slowly helping me get stronger and building some muscle. Perhaps, burning more fat because of more muscle mass.

I know that a healthy diet will remain important and can help with avoiding adding more fat. I'm still committed to more veggies in my diet along with lean protein.



I think the warm up that lasts ten minutes or more along with the stretches are good ways to warm up and avoid possible injuries. Rest at least one day between workouts is a good way to avoid over-training or injury. I am doing some cardio workouts like running in between my crossfit days.


I think it is key to concentrate on form.  I appreciate feedback from the coaches. Also, I am going slow and low on weights and increasing the weight only when I feel confident.


I hope this article may motivate you to try crossfit or some other kind of circuit training program. The most important thing is to stay motivated and be willing to try new exercises to help you in your fitness journey. T And, remember to talk to your healthcare professional if you are new to strength training or other kinds of more intense training to make sure it's OK for your medical history.

Combating stale blog and stale workouts

Crossfit, the new workout plan

I've had poor motivation to blog in the last month or so. With BL not airing, there seems less point to write about the topic. Also, life remains busy as always.

Workouts also were getting stale; so, when things are stale, shake it up! I certainly did shake things up with joining crossfit a couple of weeks ago.

I completed the 2 weeks fundamentals and have now done about 5 regular team workouts. I'm taking this morning off due to soreness and need for rest.

My biggest worry about diving into crossfit was injury. As a somewhat "seasoned" man who has a history of shoulder problems, I worried about getting hurt with the more extreme workouts. So far, I am scaling my workouts for weight, and I am testing my physical limits.

The experience is positive for me. I see many people of different ages and skill levels. I'm content now to stay at the back of the group and work on my skills.

I'll post on my progress. As always, I stay focused on healthy eating which is the foundation for good health. Checkout more on crossfit and decide if it might be right for you.

News on Season 14 Biggest Loser

Jillian Michaels Returns

It will be a long Fall without Biggest Loser. So far, no TV show seems that interesting to me. I just don't warm up to sit-coms.

The BL staff have been busy re-working the show and NBC is  praying that people will forget the disaster that was season 13.

News is out that Jillian Michaels is back for season 14. A new addition to the show will be weight loss for teens. I suspect that Jillian may have a leading role in working with the teens.

News is that the teens will not be eliminated from the show and won't be weighed in.

I buy into the no elimination part of the deal. But no weigh in, hmmm? I understand the shame and low self-esteem angle on teen obesity, but what about accountability and achievement recognition?

Bob Harper and Dolvett Quince will be part of the trainer crew as well. It won't take much to surpass Season 13, but it will take some major changes to keep the show going long term. We'll see what Biggest Loser Season 14 brings.

Fitness on the go

The challenge to work fitness into business travel

Just got back from a three-day business trip. Traveling can be a real challenge to stay fit. Lots of sitting on the flights as well as sitting in meetings. There's dessert and alcohol temptations as well.

I managed to do a decent job in the hotel workout room in the mornings for about 25-30 minutes of combined cardio and weights. The effort was fair, but as I've said recently, an effort is better than no effort.

I found an article on work-outs for those on the go and share it. I hope it helps you find new ideas and stay motivated.

Former Biggest Loser Contestant Update

Jay and Jennifer Jacobs 

Biggest Loser Season 11 finalist, Jay Jacob, and his daughter Jennifer have struggled since leaving the show. You may recall that Jay was voted off in week 7 and returned in week 12. Jay did have a decent performance overall and lost a little over 45% of his body weight. He ultimately lost out to Irene Alvarado for the 3rd finalist spot at the finale weigh-in. It seemed to me that Jay was never really checked-in after his return to BL in week 12. Like father, Jennifer also lost around 40% of her body weight.

Both Jay and Jennifer appear to have struggled with regaining the weight and are striking out to something new. They will be partnering with the author, Jonathan Bailor, to try out his program, the Smarter Side of Slim. .

The program says that it focuses on eating and a smart approach to exercise. You can check out the book, The Smarter Side of Slim (affiliate link).

You can check out more information about Jennifer and Jay as well as information regarding the program at the Smarter Side of Slim blog.

Just Gotta Run

End of the summer season and start of school is coming rapidly, and I've switched my workout routine a bit. Motivation and time have both been problems lately, Going to the gym just isn't as appealing these days.

It's important to keep some focus and realize that an effort and a game plan are better than nothing.



Lower intensity workouts like a slow jog or a brisk walk are still a good fitness tool. You'll have to walk longer to burn the same amount of calories that a short, more intense workout would burn. However, when you are working at a lower intensity, you burn fat for your energy.

Combining a jog or brisk walk with some basic exercises like crunches or push-ups provides additional benefit.

Top 5 Mistakes to Avoid for Bodybuilding Success

Have you been visiting the gym, or working out at  home, for a long time but still haven't met the fat loss/muscle mass levels you want?  Maybe the problem is one of these five reasons:

1.  Do you have a training plan that is suitable for your level of fitness?  If you try to do too much, too soon, you may get frustrated and quit.  Or if you don't even have a plan, you can feel scattered and not organized.  You can spend more time trying to decide what to do, than actually doing anything.  Talk to a personal trainer at your gym and have him/her help you develop a plan tailored just for you.

2.  Besides a good training program, you need to  have a sensible meal plan that will enable you to lose fat and increase muscle mass.  You have to eat properly so you supply your body with what it needs to recover from your training and give you adequate energy.

3.  Have you set realistic goals?  Do you know what you want to accomplish with your body building training?  It is essential to have a clear picture of what you want your final results to be.  You need to identify and focus on this target each and every day.  At night, before you go to sleep, visualize what you want to look like and keep a "vision board" where you see it often.  On this vision board, put pictures to inspire and motivate you to keep working towards your goals.

4.  If you expect to just take supplements to reach your goals, you must realize that supplements only work hand-in-hand with your training regime and a good body building diet.  Supplements by themselves won't get you where you want to go.  Get your diet and workout programs finalized and then add supplements.

5.  Make sure you get at least seven to nine hours of sleep each night.  This is when your muscles grow.  They become fatigued during a workout and need time to rest and recover.  Don't waste your workout efforts by not getting enough rest!  Remember, also, that if you are lacking in adequate rest, your body produces more cortisol.  This adds body fat and reduces muscle mass.  If you have trouble falling asleep, try not to eat late in the evening, don't watch disturbing programs on television, don't do something that requires intense concentration, and try to spend time just relaxing and being calm before it's time to go to bed.

Achieve Fitness by Swimming

U.S. Men's 2012 Olympic Swim Team 

The London 2012 Olympics got me thinking about different exercise programs for fitness. Swimming is an often overlooked fitness approach that has some benefits.

Swimming is an option for those who are injured with reduced exercise options. Here are some reasons to consider a swimming program for exercise.


1.  Swimming is probably the gentlest aerobic exercise available to you!  Unlike jogging, aerobic dancing, or even brisk walking, it doesn't damage your joints, bones, or feet.  If you are overweight, have joint problems, or have been injured, this is the perfect exercise for you.  It's great for people with arthritis as it improves the body's fitness without pressure, which could make some ailments worse.

2.  The water in the pool is a form of resistance, and as your body moves through the water, the resistance improves your muscle tone.  Your body becomes more flexible and your cardio fitness also improves.

3.  Take a class at your a local YMCA, gym, or health club.  Even public pools offer classes.  You may not need many lessons to relearn the proper way to do the different strokes, but having these lessons can make your swimming workout more effective.  Learn a variety of strokes so you can vary your workouts as your fitness increases.

4.  Find different places for your swimming workouts.  You can chose to go to a public pool, swim outdoors, go to the local YMCA, or a community center.  Maybe you have a friend who has their own pool!  Vary your routine so sometimes you are swimming indoors and other times you are swimming outdoors where you can enjoy nature.

5.  If you are extremely out of shape, learn strokes that are not as intense as others.  As you gain in fitness, you can add more strenuous strokes and vary your workout.

6.  As with any exercise program, be sure to check with your doctor before you begin.  Even if you have a health concern that precludes other exercise regimes, you might be able to begin swimming with the aid of a kickboard, paddles, or flippers.  This is also true if you have recently been injured and are still recovering.  There is no reason you cannot begin an exercise regime, with the consent of your doctor, to decrease the time it takes to recover and begin getting your body totally in shape.

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High protein food sources

I'm a big fan of cooking light. The magazine has tons of recipes and articles that help and motivate me for healthy living and healthy eating.

I ran across an article on Cooking Light on daily protein needs to build muscle and share it here.

Easy-to-Follow Weight Training Program For Beginners

Are you ready to get into shape, or improve the shape you're already in?  This muscle and basic-strength weight training program may be just what you need.

As with any new exercise program, visit your healthcare professional first to see if there are any restrictions on what you can do.  Also, changing your eating habits to eat a healthy diet will go a long ways towards increasing your fitness and safeguarding your health.

Before you begin this formal program, remember that any plan works well if it's designed for your body and fitness goals.  Talk to a personal trainer at your health/fitness club to see what he/she advises.

You will be able to find the equipment and free weights you need at almost any health/fitness club.  If you prefer, and you have the equipment at home, you can do your workout there.

Remember, it's important to take your medical condition into consideration before beginning.  If you have injuries, joint damage, or have just had surgery, factor these conditions into your training routine.  As your fitness level improves, you can ramp your routines up a little bit at a time.

Here are the steps to follow.  For each of the nine exercises, do one set of twelve repetitions, gradually increasing the number of repetitions, so by week eight, you are up to three sets of twelve repetitions:

1.  Warm Up:  The best way to warm up is with aerobics.  This should only take ten minutes or so.

2.  Squats or Leg Presses:  If you're just beginning, leave the squats for later and use the machine leg press for starters.

3.  Chest or bench press.

4.  Dead Lift.

5.  Crunch.

6.  Seated cable row.

7.  Triceps push down.

8.  Lateral pull down.

9.  Over head press.

10.  Biceps curl.

11.  Cool down and stretch - Yoga stretches would be nice to incorporate into your cool down.

Pay attention to your form or have a friend or someone at the health club "spot" for you to make sure you are doing the exercises correctly for the maximum benefit.

Talk to the personal trainer at the health fitness club to determine how long you should rest between repetitions.  This will depend on what your fitness goals are.  Also, have him/her help you determine how heavy your beginning weight should be.  There are a lot of different formulas to help with this.

How to Detect SCAM Weight Loss Products

Miracle Weight Loss Deal Just for You!

US Dieters spend about $50 billion dollars annually on diet scams and programs to help them lose weight.  A majority of them gain back any weight they've lost, and more.  We are lazy.  We want a quick, painless, effortless fix to an age old problem, and there isn't one.

To lose one pound (about 1/2 kilo) each week, you need to eat 3,500 calories less than you  need.  If a weight loss product doesn't advocate eating less and exercising more, then it's most likely a scam.  No "product" can make you lose weight by itself.

Here are some weight loss scams to watch out for:

**Weight Loss Miracle:  Lose up to 50 pounds in 8 weeks!**

According to an FTC Staff Analysis, it is extremely dangerous to lose more than three pounds per week without being supervised by a healthcare professional.  The side effects can include gall stones and, if the "diet" is part of an extremely low-calorie program, it can even lead to serious health problems or death. The most weight you can safely lose each week is about 2 pounds.

**Revolutionary Diet Plan:  Eat Cookies, Lose Weight - it's that simple**

Diets based on "one food" can cause an extreme nutritional imbalance and lead to health risks, they are boring and, even if you lose a few pounds, you will gain them back when you start to eat "normal" again.

**Alli:  Weight Loss Wonder!**

Well, Alli is what I would call a semi-scam.  Alli blocks an enzyme that helps you absorb fat.  So you absorb about 25% less fat when you take Alli three times a day.  The problem is that the fat is flushed out of your system when you have a bowel movement and some of the side effects include:  flatulence, with oily spotting of your underwear; loose and more frequent bowel movements; and bowel movements that are hard to control.  I don't see anything "wonderful" about this product, do you?

**Lose that fat without dieting or exercising**

According to the FTC, if you buy a product like this the only thing you lose is your money.  It's impossible to lose weight without eating fewer calories than you burn each day and exercise is an integral part of burning calories.

**Eat all your favorite foods, and still lose weight!**

So, you're going to lose weight if you eat at McDonald's every day for lunch, eat donuts for breakfast, and pizza and beer for dinner?  I don't think so.

Eat healthy, eat less than you burn each day, and exercise.  That, and patience, will bring you success in your weight loss efforts.

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Quick Health Tip for the Weekend

Health Tip for the weekend
"Getting Fit. . . One Step at a Time"

A way to encourage yourself to continue working 
towards your goals is to give yourself an incentive 
or reward. Treat yourself to a massage, bubble bath, 
concert, new clothes etc. to celebrate your successes 
toward your goal.

News about Dr. Huizenga

Biggest Loser Physician, Dr. Huizenga

I read an article a while ago on Dr. Huizenga. He spoke to the American Association of Clinical Endocrinologists about the improvement in health in BL contestants.

It was an interesting peak into the methods used by the show to get the pounds off contestants. One of the most surprising facts that I learned is that the calorie restriction isn't that extreme - around 80% of daily requirements.

However, the exercise is intense. Contestant do 4 hours of exercise per day. Half of the exercise is more intense consisting of either resistance or cardio.

The audience was impressed by the decrease in diabetes medication use and blood pressure medication use. The methods are extreme but so are the results.

BL Trainer Updates

In case BL fans aren't aware, NBC has postponed Season 14 premiere until the beginning of 2013. I think the postponement is a good long term move after the Season 13 disaster. I'll miss BL in the Fall, but it will take a while to get rid of the negative vibes.

So, what's a reality show TV trainer (including former trainers) to do without regular employment?

Dolvett Quince 

Dolvett Quince's New Reality Gig

Dolvett already has a successful personal training business and lots of recognition from his Biggest Loser role. While BL is on hiatus, he'll stay in the reality spotlight as a contestant on the new NBC show Stars Earn Stripes.

My quick read on the show plot is that it features various below A- list stars competing in military style challenges for charity.

I'll give it a look and report back.









Bob Harper 

Bob shooting for Guest Host Spot with Kelly Ripa

Bob's been busy as well. I just learned that he has a new book, Skinny Rules (affiliate link). The book appears to be doing well on the New York Times list. He's done a major revamp of his website, BobHarper.com, into an online fitness club.

I have a great deal of respect for Bob's experience and technique, but I was beginning to think that it was time for him to leave BL. Maybe, his new efforts will freshen up his skills and make him more interesting.

Bob is also interested in a guest host spot with Kelly Ripa on Live with Kelly. Good luck Bob! I'll DVR that show if it happens.

Summer Cardio Exercise Quandry

Head for Cover, Beat the Heat, and Keep the Cardio Going

Summertime can be a really tough time for fitness. The outdoor exercise options become limited by the heat. Here are four quick indoor exercise options to keep on the fitness path.


1. Elliptical Trainer

This is a great way to get into shape and increase your endurance without high impact on your joints.  Runners especially like to use this machine as an alternate to running outdoors.  An average build person can burn 300 calories in just half an hour.

2. Step Aerobics

Step aerobics are a lot of fun and the only equipment you need is a step pad about 6" high.  It's not the easiest workout by any means, but it's not complicated.  Your hips, butt, and legs will get a major workout and you can burn up to 400 calories in just half an hour.  The easiest way to do stepping is to start with your right foot, step up on the step, step up with your left foot, then step down with your right foot, followed by your left foot.  About half way through you can change to starting with your left foot.  A good intense workout would be to try to do 40 steps in about two minutes.

3. Rock Climbing

This exercise isn't for the squeamish and requires training and specialized equipment.  It uses the strength and power in your legs and arms and burns almost 400 calories in half an hour.  Many cities have climbing gyms. A climbing gym can also open up a potential new group of friends.

4. Handball and Raquet Ball

Your heart rate and legs will get a great workout with the sprinting you'll be doing with one of these sports.  Go to a health club where you can get training with a personal training and take your time learning to do it well.  An average sized person can burn more than 400 calories in just half an hour!

Four Fitness Tips for the Fourth

Get Fired Up on the 4th 

I hope that most everyone has the day off today. The holiday is both a day of celebration as well as reflection on the freedoms we've gained becoming a nation over 200 years ago.

TIPS

1, Be active today - hit the pool, workout, go for a walk, or do a fun run.
2, Reach out and spend time with friends or family
3. Make the menu healthy
4. Eliminate or moderate the alcohol

Fit Family Summer

Just add water for a fit family summer

Today is the summer solstice marking the official beginning of summer. We get kids out of school for the next 1 1/2  -2 months.

What will you and your family do this summer?

Any season is the right season for family time, but summer is an especially good season for family togetherness and fun. Summer is also a good time to ramp up fitness for you and the rest of the family.

A summer vacation doesn't have to be all about lounging around the pool or being lazy. A vacation can be a great time to be active and work on your own fitness. Also, a vacation is a perfect opportunity to spark a child's interest in the outdoors and an active life.

In these days of a tighter economy, a vacation may not be possible for everyone. However, there are still plenty of opportunities to spend active time together as a family whether or not on vacation. There are many options close to home and on a budget that are available during the summer.

Swimming pools are the perfect place to play and be active. Spending time with your family at the pool has so many potential pay-offs. Water safety is a very important reality of children and families. Make this summer about helping your child learn to swim or boosting swimming skills. You may discover your child is the next Michael Phelps.

The pool is a great place for games like water polo or marco polo. A hour or so of an active water game boosts everyone's metabolism.

Summer is a great time for hiking as well. A hike is a great time to enjoy nature and spend time together. A brisk several mile hike - especially on more difficult terrain - is another inexpensive option.

Backyard games like volleyball or badminton combined with a dash of healthy food is another quick, inexpensive idea.

Creativity and motivation are really all that's necessary to make this a fun family summer.

ENJOY THE SEASON!

More on Fitness Roadblocks

What happens when you let yourself go? 

Drew Manning before and after 

I wrote about my own fitness frustrations in the prior post. Time is a large roadblock for me in my quest for a better level of fitness. It is a temptation for many including me to just give up.

Many people don't even make the effort. The responses in the Biggest Loser contestant survey found over half of respondents didn't exercise at all. 

Imagine what kind of frustration and challenge it would be to be really fit and then lose it all. That's exactly what personal trainer, Drew Manning, did... ON PURPOSE!

Drew stopped exercising and ate poorly and in six months put on an amazing 75 lbs. The above before and after picture show the amazing transformation.

I discovered Drew's story on the blisstree website, and you can read the full story. The things that struck me the most in Drew's story were his loss off stamina as well as his change in mood.

Drew's story has a happy ending. He went on to lose all the excess weight and return to a healthy state. He shares his story and fitness tips on his website, fit2fat2fit. You can also checkout his book (affiliate link).

Fit2Fat2Fit

Dealing with Fitness Roadblocks

Summer Here We Come 

The unofficial start of summer is already here with the end of school, and the official season start of summer is only a week or so away. 

Is your body prepared for summer? 

My answer to the question is, No. 

No, my body is not as ready as I hoped it would be. I could feel better at the pool or beach by comparing myself to overweight and less fit. That bit of mental coping won't ultimately help me in my fitness journey. Reality is that all of us will ebb and flow in our efforts and our success. Staying committed and putting out consistent efforts are the keys to success. 

Is someone ever too far gone to begin or resume a fitness journey?  The answer from the Biggest Loser show is  no. What's your answer? 

Six Weeks Until Summer: Protect Your Skin

protect your skin

Don't Feel the Burn 

Even people who rarely burn are still at risk for sun damage and skin cancer from chronic sun exposure. Summer is a prime time for sunburn, and it's time to get prepared.

Five or more sunburns during your lifetime may double your risk for skin cancer, regardless of when they
occurred. Sun damage from UV rays also leads to skin damage and wrinkles.

Sunscreen is an easy and fast way to protect yourself from the burn. There is now both an abundance of sunscreen choices as well as education on sunscreen choices. It's important in choosing a sunscreen that is broad spectrum to cover both UVA and UVB rays. The two types of UV rays both damage skin but in different ways.

UVA penetrates deeper into the skin and causes damage.

UVB damages skin closer to the surface and is responsible for sunburns.

Dermatologist recommend choosing a sunscreen that is SPF 30 or higher. Coverage with sunscreen should be on all possible sun exposed areas.

Other helpful tips include:

1. Apply sunscreen 15 minutes before sun exposure
2. Re-apply sunscreen after 2 hours of sun exposure
3. Re-apply sunscreen after swimming.
4. Minimize sun exposure during the hours of 10 am - 4 pm

Maintain Exercise Focus

Education 

Lack of knowledge is one of the easiest to correct problems when starting or pursuing an exercise plan. Being properly prepared is essential. A well-planned program is needed to begin, and a clear vision of goals is also required.

I believe that gym membership is an important tool for anyone who is invested in a healthy level of fitness. A gym offers many options for equipment, group classes, and if desired personal training.

I've been a member of 24 hour fitness for sometime and have used many of the benefits listed above. Another benefit for 24 hour fitness member is their newsletter which has many tips and motivational pieces. The table below contains good tips on exercise across all of the age groups.

Week 4 

Week 4 until summer is coming up. Stay tuned for week 4's tip! 

Be a Weekend Warrior Parent

We're now in week 5 of the six weeks until summer countdown 

The goal for this week is to step up the exercise. Stepping up the level of exercise can mean a different things to different people. It could mean exercising more frequently or exercising with greater intensity or maybe both.

I want to point out an often discounted idea that exercise can be fun. The fun angle is especially important when it is family exercise. It is very important to me as a father of a young child to be a role model for an active life. Childhood obesity as well as adult obesity continues to rise, and a sedentary life is the path of least resistance for many.

Exercise doesn't have to always involve a gym or a group of adults. Exercise can be a brisk family walk, a game of backyard tag, or any other active fun family game.

Keep yourself and your family in the exercise game.

Biggest Loser Survey Shocks and Saddens

I just read an article recapping  responses from a recent survey of people who responded to a Biggest Loser contest.  


10,000 people responded to the contest survey. The results while not surprising were to me still very worrisome. In spite of all the health promotion educational campaigns both local and national, unhealthy habits still remain a persistent problem. Here are the major highlights from the contestant responses

1. Gym membership - 56% have no gym membership
2. Fast food - 81% eat fast food occasionally or 2/3 times per week
3. Exercise - 51% do no exercise at all
4. Water drinking - 46% drink no water during an average day 
5. Knowledge gap - 46% said they didn't know what to do to get healthy 

Six Weeks till Summer: Eat Breakfast Every Day

Make a healthy breakfast the start of your day

Breakfast in Weight Management 

Breakfast is probably the most important meal of the day. There are a a number of good reasons to resist the urge to skip breakfast especially if you're on a path to lose weight and be healthier. 

Eating food at the start of the day fuels up the body and reduces hunger later in the day. Without breakfast, a large appetite increases the risk for over-eating or picking less healthy, higher calorie choices. 

Eating breakfast keep metabolic rate and energy up. More energy earlier in the day means more activity and in the long run, more calories burned. 

Motivation to eat healthy starts early in the day. Take some time to blow up past ideas of breakfast and try some new choices. I've written before about vegetables at breakfast as a way to start the day healthy. 

Eating breakfast is the healthy habit for May in Cooking Light. The Cooking Light resource center for 12 healthy habits has more information, recipes, and tips to help convert you to a breakfast eater. 

Be the Boss of your Weight Loss

I heard an interview with David Kirchhoff on Bloomberg radio yesterday. Kirchhoff is the CEO of Weight Watchers and has personally dealt with obesity.

His interview was compelling and rational. The most important concept shared by him was the concept of creating habits that lead to success and preparing ahead for dealing with dining out.

Weight Watchers is a great program that has motivated many people and led to life saving changes.

Check out Kirchhoff's new book, Weight Loss Boss 

 Amazon Affiliate link 

Concluding Thoughts for Season 13 Biggest Loser

What if they picked a Biggest Loser and nobody cared?

The article above raises an intriguing question and also summarizes my feeling on this whole season. I think the finale show reflects the feelings that many BL fans including me had about this season. After all the drama and quitting, we didn't really like most of the players and really didn't care how they did. 

I suspect the finale was scripted based on that reality. The one hour finale was short and to the point. We got very little sappy, video clips from earlier in the season. At-home contestants were virtually silent. The finalists got a little bit more face and talk time, but it was still short.

Producers to contestants: Be quiet, wave a lot, smile a lot, and let's get this over with.

I think the raw numbers post  highlights those who excelled at the finale. It's wasted time to dwell on the topic any longer. The true question for season 13 contestants is

Now What? 

Will you continue on course towards better health?

Will you participate in the BL community and be an inspiration?

Six Weeks 

It's six weeks until the official season start for summer. I'll begin with the next post talking about six habits for six week to get you off to a healthy start when summer begins.

 

BL Season 13 Raw Numbers

Season 13 Percent Weight loss

How did they do? 

The big question in my mind for this season 13 biggest loser is whether or not this season's contestants did as well as past seasons. 

The drama and the quitters from this season really swallowed up a a lot of positive feelings that I and I think many people have about BL. 

So, hard facts can help give perspective on how these folks really did. Percent weight loss is a key measure that is used throughout the game. Jeremy and Kim both meet or exceed the finalist average percent loss from the prior two seasons.  The stats aren't so good for the at-home players. Only five out of the fourteen at home players surpass the prior two season at home player loss.   

Body Mass Index 

Body mass index (BMI) is a fair measure of obesity and is another stats that can help give perspective for 

season 13 accomplishment. Both men and women had starting BMI scores on par with past seasons. I did remove Rulon and Arthur from the season 11 calculation since both men had massively high BMI scores that were way above even the morbid obesity score norm for most starting men players. 

The remaining men (three of the men this season quit) did finish out with an average in line with prior seasons. The women started in line with average but didn't make the grade at the end. 

BMI 25-29.9 overweight 

30-39.9 obese 

40-50 morbid obesity 

> 50          super obesity (not good!) 

Season 13 Body Mass Index

Perspective 

I don't want to diminish the accomplishments of folks for this season. Contestants lost a lot of weight and made major life changes for their health. Most shifted from morbid obesity to overweight, and a few have achieved normal BMI scores.  

Biggest Loser Season 13 Quick Post on Finale

Jeremy Britt Season 13 Winner

I only caught the final three weigh-in last night. As I mentioned in finale of the unlikable, I figured either Jeremy or Conda would get the final prize.

Jeremy did crush it from the time he left the ranch to the weigh-in. He lost an additional 49 lbs. Kim and Conda both lost less than 20 lbs. The low loss for Kim is not surprising. She didn't have much to lose. Conda on the other hand still appears to have a distance to travel to reach a healthier weight.

Congrats to Jeremy, I wish him well.

I'll be viewing the whole finale episode as I have time this week and compiling the stats.

Strange Breakfast this Morning

Nothing says good morning like a day old Dunkin Donut paired with lettuce and a glass of skim milk. 

I got all the major food groups  including the vegetable, dairy, and donut food group. 

The calorie hit of 260 calories from a single donut isn't that bad. The main problem with donuts is the fat content. Fat calories make up 50% of the calories and most of the fat is saturated fat. 

Having a donut (especially a good one) every now and then is enjoyable and part of a balanced approach on food. 

Classic Restuarant Fare Made Healthy

I am a big fan of the magazine Cooking Light. This month's issue has a great feature on lightened option for classic restaurant dishes such as lasagna.

I share the link for you pleasure and hopeful inspiration.

Eliminated BL Contestants get a 2nd Chance

Eliminated players compete for a spot back on ranch

Second Chance for Eliminated Players 

We saw the eliminated players return for a chance to rejoin the game for the finale. This episode cements the final three for the grand prize.

Eliminated contestants first weigh-in a chance to compete. Only the top eight percentage weight loss players will have the chance to compete. The players who qualify for the chance include:

• Megan 
• Nurse Kim 
• Jeremy 
• Casandra
• Joe
• Chris 
• Emily 
• Lauren 

Chism Chokes at Home

Chism's weigh-in was the most surprising of the eliminated player weigh-ins. His elimination weight was 282, and he only lost 17 lbs since his elimination. Wonder how Dad, Mark, feels about that one?

Finale Spot Challenge

I feel some regret that we didn't get a marathon this season, but the multi-step qualifying competition was a great consolation prize. I really like the fact that the challenge was broken up into physical and mental challenges.

I was surprised to see Chris sent home prior to the first competition due to medical disqualification. She was seen working out in earlier segments. Did she get injured or did they know that she was not medically able to run?

In the end, Jeremy prevails and rejoins his sister and wrassler Kim for the finale.

Finale of the Unlikeable?

This is probably one of the hardest BL finales for me to watch since Ed and Heba were part of the finale several seasons ago.

I don't feel a lot of connection with any of the three finalists. Wrassler Kim would probably be my choice, but I don't think she will win. She's lost most of her weight already. The only way for her to win would be for the other two to choke at home.

If either Jeremy or Conda win, I wish them the best for success with a lot of skepticism. 

Saturday Morning Healthy Eating Tip

Few people get enough vegetables in their daily diet. Veggies have less calories than almost any of the other food groups, especially the green ones. A recent study showed the benefits in families targeted to increased fruits and vegetables in their diet.


I've made a conscious effort for the past year in my chosen healthy life path to eat more vegetables. However, the challenge is getting enough servings of veggies per day.

My trick, and the tip that I share is to include a serving of vegetables with breakfast. I include bell peppers, carrots, or fresh spinach with most of my morning meals.




The recommended goal for healthy men and women is 4-5 servings per day. Serving size depending on the particular veggie is either 1/2 or whole cup. My motto, if it's green, it's a cup.

Give this tip a try. You'll be surprised how easy it will be to make vegetables a part of the first meal of the day.

Biggest Loser Season 13 Mutiny Final Goes Down

Week's theme: I lack motivation 
The week's theme is shot-down in flames with the opening segment. 

The only motivation on display is the motivation to quit the show. 

We get to see a lot of the behind the scenes folks such as producer Joel Relampagos and other production people in the opening segments. There's a flurry of activity as Allison, Bob, and Dolvett are brought in to talk to the remaining
five contestants to convince them to stay. 

Unfair! Undeserved!

Intervention by Bob and Dolvett at Biggest Loser Mutiny

Seems everyone is upset and threatening to quit the show because eliminated players are coming back for a shot at a spot in the finale. The remaining five believe that the plot twist is unfair, and that only the remaining five deserve to compete in the finale for the grand prize. 

The BL ranch is a high stress environment, I get that, and I can understand that stress can make people a little crazy. I don't get the reaction of players this week. They should understand that BL is a reality TV show with the need for plot twists and other "devices" to keep the whole show interesting. You might as well  watch a P90X infomercial if the plot twists, human interest, challenges, and (sigh) drama are removed from the show. Bob Harper even mentions that many of the seasons give an eliminated player a chance to return and compete. 


They've been at home all this time, sleeping in their own bed! 

The five remaining five are upset with the twist so late in the game. The eliminated folks aren't worthy of the chance. 


Mark - are you saying your son, Chism, isn't worthy for a chance at the grand prize? 











Kim - are you telling your "best pal" Emily that she isn't worthy? 










A home journey towards health and weight loss at home can be every bit as challenging as life on the ranch but in a different way. Balancing work and family while staying focused, I believe, is every bit as challenging as following that path on the BL ranch. 

Poppi Kramer at home winner for Biggest Loser Season 3 

The true proof of "worthiness" will be revealed by weight loss, and maintaining the health achieved at the finale. Consider Poppi Kramer, at home winner for season 3. Poppi lost 50.4% (232 lb --- 115 lb) entirely at home. The 50% loss hasn't been achieved by several people who were grand finale winner on BL! 


In the end, Buddy and John walk out in spite of all the intervention. 

The unaired challenge 
Contestants competed in a tough mudder run. Past champions, Olivia War, Patrick Hall,d and John Rhode make appearances. 

Weigh-in
Producers decided to put in a red line to chop the remaining three contestants 
down to two. I was fairly sure that Jeremy would fall below the line, which he did. I suspected that he would throw the weigh-in to give his sister a spot. 
still put up a respectable 10 lb loss. 

Conda and Kim both put up unbelievable numbers. Kim especially loses 15 lbs. The cynic in me wonders if Kim (maybe Conda too) cheated by dehydrating themselves to get that degree of weight loss. 

Kim wins a Ford Escape as her reward for having the highest weight loss at the weigh-in. 

Another cynical though from me - I wonder if producers pulled out the SUV on this episode as "an incentive" to motivate mutinous players to stay? 

The final segment shows the eliminated players marching in to compete for a spot in the final three.   

Thoughts on Crazy People on Biggest Loser

My last post on Chris's elimination got me thinking about other day about other former Biggest Loser contestants with lots of known mental baggage or who were just presented on the show in a way that made them look a crazy.

I can think of two quick examples from last season's winners. Season 12 Biggest Loser, John Rhode, struggled with expressing his feelings and being honest. I was not happy to see him win and really liked Antone Davis better. I never saw him as genuine. It is curious that we don't hear much about him this season.

The season 12 at home winner, Jennifer Rumple, was not liked by other contestants who openly talked about her need for "help". She also had  label of being obsessed with Bob Harper.

However, when most people think about crazy people and Biggest Loser, they would probably think of "Crazy Tracey" - aka Tracey Yukich from Season 8.

After photo Tracey Yukich 

I can still remember some of drama from that season. Tracey collapsed from heat stroke during a one mile beach run that opened season 8. It appears she also had some type of heart problem discovered after the event. She was in the hospital and restricted on activity for several weeks after the season opener.

Her eight weeks on the ranch was filled with lots of drama. She eagerly went for any temptation challenge including a 2 lb advantage for a week without a trainer and power-eating cupcakes to control the game.

She used her final win on a game of chance to totally shake-up the teams and apparently alienate all of other contestants for that season.

It was no surprise that she was sent home when she was up for elimination. Neither Bob nor Jillian seemed to like her. Even two years after the season, Jillian Michaels had this to say when asked about Tracey.

She is a cancer in that house, promoting nothing but stress and ill will. You know what you do with a cancer? You CUT IT OUT and then start the healing. I was shocked and chagrined to see Coach Mo go home.

I recall seeing a sane and slim Tracey in one of the Biggest Loser Where are they now spots a year or two ago. Tracey says she is grateful for the health and life change that Biggest Loser and Dr. H gave her.

She has a website and does motivational speaking. Her season 8 reputation will always follow her, but it seems that Tracey is striving to live a healthy, inspiring life going forward.

Here's a recent you tube video of her promoting Total gym. You decide - still crazy or no.

Biggest Loser Episode Finishes up in D.C.

White House Workout


We got a teaser last week of First Lady, Michele Obama.  We get about a third of the episode in the White House with the First Lady. The contestants are very excited to meet her, and she offers support and encouragement. Seems that she is a fan of the show.

We get treated to a full family work-out including Mrs. Obama directed by both Dolvett and Bob. My thought after watching this segment was....

White House Burpee Fest!!!

Mrs. Obama promotes her family oriented childhood obesity campaign, Let's Move. She also ups the ante by asking contestants to get people signed up for the Presidential Active Lifestyle Challenge Program. The contestant who gets the most people signed up under his or her name wins a gym in their community. This is a great benefit both to people signing up as well as the community who will benefit. 

Please sign up under the contestant whose community you believe deserves this prize.  

Chris Meltdown 

Chris unwraps a nasty present of guilt with a phone call to hubby Roy aka Santa. Instead of being jolly, Santa sounds depressed and asks her to come home. Chris deals with the extreme stress by binge eating and checking out from workouts.

Bob has a very emotional confrontation with Chris about her need to change and take care of herself which seems to work. Unfortunately, Chris still gains two pounds at the weigh-in.

The remaining contestants make a surprising move to vote her off instead of bigger threat Kim. I am sad to Chris go. As I said in last week's recap post, I thought her odds of being in the final three were long. I doubt that she will be the at-home winner. However, I think she did receive a great gift from her time on BL. Her total vulnerability on national TV inspires me and should inspire others to continue to push against barriers in life that limit us.

Whole Grain Challenge

12 Healthy Habits 

I've written before about Cooking Light's 12 healthy habits for the year. This month's habit is making whole grains part of your diet.

Whole grains have many potential health benefits such as

• Assisting in management of weight 
• Positive effects on cholesterol levels and heart disease risk 
• Positive effects on blood sugars and diabetes risk 

This month's challenge is to get three servings of whole grains per day into the diet. 

Try a serving of whole grain oatmeal this month

What is a Serving of Whole Grains

• 1/2 cup of cooked brown rice 
• 1/2 cup of whole grain hot cereal such as oatmeal 
• 1/2 cup of cooked whole wheat pasta 
• 1 slice of whole grain bread 
• 1 cup of whole grain breakfast cereal 

What about Whole Grain Foods 

Figuring out whether a food is whole grain or not can sometimes be a challenge. A quick way to ballpark if a food choice is good on the whole grain benefit is to see how close to the top a whole wheat ingredient is listed - it should be in the top 5. Also, looking for the whole grain label on the package is a quick way to see if you are on the right track. 

16 grams of whole grain in a good is the bar set to qualify as a whole grain source. 

Final Advice 

It is important to remember that whole grain servings are small - 1/2 cup for the pastas. So, portion control must be kept in mind to avoid excess calorie trap. 

Makeover show recap

Blogging and Workout Struggles

My thought for the day.... Sometimes just showing up  is good enough

Resting again today and trying to avoid worsening in virus that I picked up a few days ago. Throat is scratchy, head hurts, and nose is stuffy. Last week was very busy with work. It's been over a week since a workout, and blogging motivation is low.

I had had a pretty good run. I am sticking with a healthy diet game plan. I reassure myself with the knowledge that I won't abandon my path.

Quick Show Recap

The show was only an hour this week. The challenge was won a slingshot challenge to break two panes of glass. The winner gets 1 lb advantage and the loser gets 1 lb disadvantage.

Winner: Buddy  & Loser: Conda

I didn't watch any of the makeover part of the show. The reveals were touching, and everyone looked good.

Here's a more complete Biggest Loser show recap courtesy of zapit for those wanting the full scoop. We get a White House workout with Michelle Obama next week which should be inspiring.

My thoughts on the remaining contestants

Jeremy

He is a likable guy, but I don't see a lot of passion in him to maintain the changes on BL. He seems to be hanging around to play the game and support his sister. I think he'll gain a lot of weight back after the show is over.

Conda 

There's not much to like about Conda. I give her points for being honest on her personality. I can't understand why Megan would ask her to be a bridesmaid in her wedding.

Buddy 

He's nice, he's goofy. He's the most likable of the bunch. His chance to win this season BL is pretty good.

Mark 

I just can't warm up to Mark. He's a pastor which should add to likability factor. Yet, there's something about him that I don't like. I think it feels to me that he plays the game too well and is a manipulator. His chance for winning this season is also good.

Kim

I kind of like her. She's intense, she's rough. She seems honest. She strikes me as someone who would be inspiring to many if she won this season BL.

Chris 

Odds a long that she will win, but she could make it to the finals. I like her too. I think she reminds many of us of the struggles in thoughts and emotions that many of us deal with in our daily life.

Exercise is Boring Show Recap

Exercise may be boring, but this past week was anything but boring for me. I was very busy and tired. I'd probably get busted for making excuses for not posting.

Mixing it up with new exercise options

I've posted in the past on the need to mix up exercise choices to stay motivated. The first part of the show has the teams trying new exercise. Dolvett's team heads off for Zumba. Buddy is surprisingly good for a goofy, white guy.



Bob takes his team mountain biking, and we're treated to a beautiful panorama of southern California at the top.

Challenges 

We get two interesting, engaging challenges this week. A truck loading challenge for food donation to the winning player's town + one lb advantage at weigh. Mark wins the loading challenge. The challenge twist was that every player's town will receive some food. We get to see everyone working together in harmony at the end to finish the challenge.

The second challenge was shopping and cooking challenge. After timed grocery store shopping, players prepare a meal for surprise judges from season 12 BL.

Surprise season 12 judges Vinny, Antone, and Becky

"Wrassler Kim" gets a surprise win in the competition. Chris is called out by Antone for her poor showing.

Elimination 

Megan and Mark fall below the yellow line, and Megan is sent home.

Vegetarian sandwich twist

I ran across an intriguing recipe while searching the Cooking Light website for vegetarian options.

Packing your own lunch is both healthy and economical. Yet, the same old turkey or ham sandwich can be boring after a week or so. I've tried dressing up these sandwiches with different greens such as spinach or arugula. I've used different condiments like spicy mustard, hummus, or pesto. Yet, sometimes I still want something different.

Vegetarian sandwiches have been fairly unsatisfying for me in the past. Bread with a bunch of green stuff just isn't tasty. Mushroom or eggplant is a bit more substantial in bread but can be soggy or slimy.

I plan to try this white beans, pesto, and roasted red peppers sandwich recipe. I think it will fit the bill for healthy, vegetarian, and most importantly interesting.

Church Changes Man into a Runner

Most changes decided in church are spiritual. But, I found this inspiring story of a man who made a decision to change his health and fitness from a pastor's challenge.

This story had further relevance to me as I look forward to a 5K next weekend. My 5K is a small community 5K that includes a children's 1 mile fun run which is a great way for the entire family to create a fitness habit.

The 3.1 mile 5K is a good, attainable goal that even people without much running motivation or ability can realize benefit. There are numerous couch to 5K guides  available.


The Spring weather is an inviting time to try something new in your fitness and weight loss journey. It doesn't matter if you run, run/walk, or walk the race. I encourage you to consider training for a 5K run. The goals for average folks like us for a 5K is to enjoy the moment and savor the achievement.

Below are links to the couch to fitnesss apps for 5K to cough for iphone or android phones. Please get checked by your doctor before starting any type of training if you have any concerns about being medically able to train for a  5K.

iphone couch to 5K app

android couch to 5K app 

Biggest Loser Hawaii Show Recap

I can't lose weight on vacation

My first reaction to this week's excuse - Why would I want to lose weight on vacation? 

The relevance of whether or not most people want to lose weight on vacation aside, the episode offered a chance for contestants and viewers to enjoy beautiful beach views of Oahu.

Biggest Loser Contestants learn to surf with Soul Surfer

Contestant had an inspiring visit from Soul Surfer, Bethany Hamilton. She offered encouragement and a chance to learn to surf.

Challenges and workouts 

We are treated to two challenges during the episode. I love the mental challenges! The practical knowledge tested in these challenges is key in my opinion to long term success . The nutrition info challenge was won by Chris who gained a 1 lb advantage.

The physical challenge was a classic elimination style race that we've seen before. In this challenge, hawaiian leis were put on an opposing team member's tiki to eliminate him or her. Wrassler Kim was first eliminated. Conda and Jeremy's teamwork gave Conda the win and immunity.

I'm baffled why Conda didn't have more people trying to take her out. She doesn't seem very likeable or trustworthy on the show. I can only assume she isn't seen as a longterm threat or that the folks actually like her.

Few workouts scenes were shown in this episode. I did absolutely love Bob's ocean swimming workout followed by the beach workout. The guy astounds me with his creativity.

Drama from "Wrassler Kim"

 A lot of the show focused on Kim. I understand that the show places a lot of stress on people, but she seems way too upset about Emily's departure from the show. I think the woman is getting a bit too intense and paranoid. In the end, this show is about an extreme way to reclaim health.

Season 13 Contestants Nasty Bullies?

Kim certainly is honest about not liking any of the contestants left. Bob Harper also weighs in on season 13 contestants. 

However, Kim doesn't make "Bob's nice list" in the story.

There is an interesting scene with Pastor Mark reaching out to Kim with hints at an alliance. My cynical side says this is gameplay.

My verdict is still out on whether or not Kim is basically a good person. I wouldn't be surprised if she is one of the people who walked out at the mutiny.

Aloha Nurse Kim

Nurse Kim and her daughter, Megan fall below the yellow line at the weigh-in. It is no surprise that Mom asks to be sent home.

The elimination was disrupted by Wrassler Kim having an Aqua team momment. Just like Daphne and Adrien, she can't keep her mouth shut.