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Hey Fat Cats...

Let’s chat about diet and exercise…

The Paleo Diet is great, but it’s not just the diet that “fixed me”, there are many factors that have contributed to my health. However, truth be told, The Paleo Diet had the quickest and most profound impact to date.

My portions have changed, my "Fooditude" has changed, and the results are astounding!
Now, I know everyone can’t workout 5-days a week like I do, and they certainly can’t follow the same workout program. I understand no two people are alike, however, I do know the myriad of reasons people have for not taking better care of themselves. I know, I was there and now I’m living proof that anyone can turn their lifestyle around to celebrate their healthier tomorrows. 

 I’m here to work with YOU and for YOU…

For those reading, I am a BeachBody coach and I’m pleased to be introducing a new 21-day challenge starting on April 1st.
I’ll be posting the “Private Group” link at the end of this blog for those who want to join the 21-day challenge. Yes, it’s a private link through Facebook.

The April 1st Challenge information will be listed on the group page, even though this is not a Paleo challenge, it’s a portion control diet which is a much easier way to start a program that may change your life, or at least your "Fooditude", your attitude towards food and diet.
As your coach, I will also be doing the challenge with you. I will be available everyday by Facebook, e-mail, phone, text, video whatever method of communication you prefer--I’m Living Proof that YOU can do it!

Remember, it’s only 21 days to an improved YOU. I’m not sugar coating this, some days will be harder than other days, but remember the end goal—healthier tomorrows for YOU!

We all know how hard it is to start and new program, but with access to me ever day of the week; you’ll have a private support coach. Remember, I’ll be instrumental in getting you through the rough patches and celebrating with you as you hit each milestone along the way.
The first step starts with YOU. Follow the link below to sign-up for the April 1st, 21-Day Challenge!
A new YOU will begin today! Welcome and I look forward to being there for you throughout the challenge.

The last 3 Months......

As many of you know, back in May of 2002 I was diagnosed as a Type II Diabetic. It’s a dreadful disease and responsible for the taking my paternal grandfather's life, and likely, partially responsible for taking my father’s life back in 2010. 

I know many people have this terrible affliction and many are able to control it. I, however, never put much stock in it until my father’s passing. My father was only in his mid 60's when he died. I am in my late 40's and would like to be around more than just another 20 years. 

So, with the drive to live a long healthy life, I still struggled with how and when to get started.  It took almost 9 months to find my way to a gym, but I did it! And, to date, I’ve lost close to 60 pounds.  Recently, I was fine tuning my diet and fitness goals, and decided to change my diet completely.   

On February 10th I started a new weight loss challenge--The Paleo Diet*.

Now I won't bore you with the details, but this is by far the best thing that has happened to me!

This diet is not for everyone, it’s not easy, and at times it can be awful, but I can vouch for the fact that it--WORKS! 

In the last 30-days, I’ve lost 20+ pounds; my A1C has dropped to below 7.0 for the first time since I was diagnosed with Diabetes. And, my cholesterol (LDL) is on point at 80 along with a normal blood pressure.

How cool is that, right?  Well, it gets better; I no longer need to take blood pressure medication! A medication that I’ve been living on since 2005--Can I get an Amen? Also, the doctor adjusted my medicine for diabetes. 

Between the diet and my fitness goals, I’m on the right track to living a healthier lifestyle.

However, there is so much more than just following The Paleo Diet, my goals are a combination of many different changes in my life, which I’ll share with you in the next blog post.  Till then, Smart Choices Today Will Make Healthier Tomorrows…

For any help with your weight loss and or health goals please contact me 

@ djmaldonado3@verizon.net

or 

www.formerfatguy.net

 * For details on The Paleo Diet, please Google; Paleo, Paleo Diet, or Caveman Diet. 

Your Daily Dish to a Fit & Fabulous…. Day 3 / Part 3

To view rules 6-10 click here:

http://wwwdjdad89.blogspot.com/2014/01/your-daily-dish-to-fit-fabulous-day-2.html

11.     Injuries – Unfortunately, injuries are a part of any workout program. I’m not talking about tearing ligaments or serious sprains, I’m talking about the little, annoying injuries that sprout up during your routine.  You know the ones that could derail all of your progress in one full swoop.  I remember pulling a calf muscle on a treadmill about 4 weeks into my C25K training. I was doing so well, and this one day I just strode the wrong way, and it pulled. It was painful, and worst of all, it was the perfect excuse to quit. I was doing so well, I just couldn't see stopping, so I pushed through and went to see my doctor. He instructed me to stay off it for a few weeks—no running!  Oh no!  All my hard work down the drain!  Well, not really, I heeded the Doctors advice; I did not quit, just changed up my work outs during my time on the DL.  Instead of running 5 miles on the treadmill, I walked 10 miles! I also rediscovered weight training which like many other guys, I hadn't done since high school. Now, I didn't start with benching 250 pounds! I started with a light program figuring the weight wasn't important the form and the toning would be key to my success. I followed this program for 2 weeks then went back to running. By the time, I was ready to run again, the weather was changing so I took my program outdoors to a local park. The calf was better and my weight training had, dare I say, increased my running stamina! So injuries are going to happen, but other than a major injury, they are just minor hiccups to your road to success. Stay the course—you can do this!

 

12.     Plateaus - I love that word because knowing what I know now, it makes me laugh. Plateau is a word I hear when someone is at a standstill in their weight loss goals. I laugh at the word because I always used it as an excuse for giving up! "I've lost 15 pounds, but I still can’t hit 20 pounds, I’ve hit my plateau!" You can't even say the word without whining when you say it. A plateau is just another type of hiccup during your training. It is a real thing and can be a difficult to get past it but, it isn't impossible…here’s something to help you get over the hump…change things up. If you're running 5 miles on the treadmill, 3 days a week, take it outside once or twice a week. If you're running 3 days and lifting two days, switch it up; lift 3 days and run two! The reason you've hit a plateau is because you're body has grown stagnant, and your body has grown accustomed to what you are doing.  So, in order to move past the plateau, switch things up! You'll be glad you did.

 

13.     6 Months Later - By now you've achieved what many of your friends and family have called an obsession. The fact that you have changed your lifestyle is still a running joke to most of your loved ones. You may have even completed your first 5K and still it's, "oh look at you doing all this working out, who are you trying to impress?" It is amazing to me that I still get this or something to that effect, but it will happen no matter what you do or say. You're gains in health, muscle and stamina will always be a bone of contention for those of your loved ones whom have failed at their goals. Do not blame them or be angry with them, it is just a bit of frustration and jealousy.  Keep your focus on the positive benefits of your new lifestyle.  And hope that one day you’ll be assisting them on a new lifestyle change.

 

14.      Proof is in The Pudding - By now it has been a year long journey and if you've made it this far…give yourself a big high five because you are in the 6 % of the population!  You have achieved your goals and are now ready to set new goals for a coming new year.  You have done what only 6% of the population will ever do—set and keep a resolution.  Congratulations.  And by the way, YOU look GREAT! 

     15. My way or the Highway - The preceding 14 tips are just a guide for you to                  follow to the best of your abilities. These are things that I've learned over the past 2 and half years on this journey. They are the way they worked for me you may have to adjust things to fit your lifestyle but, as long as you keep up the good work and keep going!

Your Daily Dish to a Fit & Fabulous…. Day 2 / Part 2

To view Rules 1-5 pleas click here:

http://wwwdjdad89.blogspot.com/2013/12/your-daily-dish-to-fit-fabuloushappy.html

6.     Slow Your Roll - After the first 10-days of the newer you, you’re going to want to turn it up a notch. This is where inevitably almost everyone quits! DO NOT throw in the towel!  This is when most people get the feeling that a mile on the treadmill is just too easy--and I should be kicking it up to 3 miles, or revert to your old exercise program” "I used to run 25 miles a week, so 5 miles now should be easy!” < insert game show buzzer here > Wrong!  Listen, even Bill Clinton doesn't look like he did 20 years ago.  Trust me, you aren't 25 anymore! The minute you feel like you can do it all, will be the minute you’ll kill your new resolution or goals. Please stay on you track and remember to “Slow Your Roll”.

7.     Days 15 through 21 – You’re getting closer. On day 15, it’s ok to go from 1.5 miles on the dreaded treadmill, to 3 miles, but don’t forget to add a walk in the middle of your run.  When you hit 2.2 miles, slowly bring your run down to a walk to catch your breath. Continue this for approximately .3 miles then pick up your pace to finish with a run.  The walk in the middle of your run will keep you going through day 21.

8.     Day 21!  WOOHOO! - At this point, it is time to get serious! You have a new routine and you've already forgotten that it was a New Year’s resolution.  Now it's time to incorporate a full program—with millions of workout programs online and free Apps available for your phone. You’ll need to determine what program will work best for you.  Browse through the free apps to determine the program that best suits your needs; weight loss, bulk up, healthy food choices, protein and vitamin needs. You get the picture.  I started with the Couch25K app on my iPhone. It was free and it helped me through a 12-week program including my training for my first 5K in well over a decade.

9.     Dieting - The dreaded "D" word. The 4-letter word that kills every good, healthy intention the minute it comes out of your mouth. I hate dieting so much I even hate to type the word! A few things to keep in mind, as a Type II diabetic, my diet should have been monitored many years before I actually learned about dieting. Admittedly, I could still do much better with my diet. As for you, and this new found lifestyle, the one thing to keep in mind is--SEE RULE NUMBER 5. Yes! By keeping it simple, you will not make yourself uncomfortable and it will help you to keep moving forward.  

10.     Phone-a-Friend - You are beginning to see results…you have been feeling great for weeks and you think your workout is easy and you want to phone a friend to join you. Newsflash: not everyone has the same goal as you do. You can try to convince your friend to come along, but be careful, because they may end up sabotaging your hard earned rewards. What I mean is, when you start a program it has to be for you, and only you. No two people have the exact same goals in life, let alone in lifestyle. I have helped many people achieve their fitness goals over the past few years, but I have never asked anyone to join me or forced the issue with them. The only way I have helped people is when they have approached me. So, when it comes to friends, let them seek you out. Besides, the chances are, if they come to you, it's because they see your progress. And, that is never a bad thing.

We’ll see you tomorrow for some ups and downs and why Ben Gay is your friend. 

If you have any questions or need support, I can be reached at:  

(609)440-6277 

djmaldonado3@verizon.net and

formerfatguy.net

Your Daily Dish to a Fit & Fabulous..Happy New Year!

For the next 5-days, I’ll be posting 5 daily tips to help you

achieve your Goals in 2014!

Happy New Year!

1.     Set Goals – You MUST set attainable goals. If your goal is to lose weight, keep in mind, the average person only loses approximately 2 pounds* a week.   Two pounds per week is a healthy weight loss.

*Thatt’s with a deficit of 500 - 1000 calories per day. Which means, you’ll need to cut out between 500-1000 calories per day.

2.     Stick to a Schedule -- If you prefer to work out early in the morning, then stick to a morning schedule. By creating a schedule that becomes routine, you create the healthy habit.  A workable routine is one you will be more likely to stick to it. If you like afternoon, evening or even late night workouts, it doesn't matter; just incorporate the time into your daily or weekly plan.

3.     No Cheat Days - Here is one everyone hates…I always say no cheat days, but I stress no cheat days when you're first starting out.  The best way to sabotage a new routine or resolution is to take an easy out.  My words of wisdom:  “Until you are firmly ensconced in a real routine, then you can have cheat days. Otherwise, it's a forgone conclusion that you will end up with more cheat days then workout days.”

4.     Don't Starve Yourself – Remember, first you’ll want to get your workout 'groove' going, so dieting and counting calories would be the least of you worries. If you're like me, starting a new workout regimen, and you haven't worked out since you were in your early 20's (that would have been during the Clinton administration), then you're primary goal should only be to create a routine (see point 1).   Do NOT create crazy eating habits at the start of your program.  Time will come when you are ready, willing and able to make major dietary changes to meet the needs of your new healthy lifestyle.

5.     Keep it Simple - Try to avoid trendy diets and foods that claim to be the new super weight loss. Those are gimmicks.  Your first step is to stay focused on a simple lifestyle change, the rest will come later. There’s no magic bullet to lose weight.  What took years to put on, will take some healthy choices and time to take off.  So, keep it simple enough for you to stay on track—think:  K.I.S.S.

Stop back for tomorrow’s updates—I’ll show you how slow and steady wins the race, and why a “phone-a-friend” could be vital to your success!  See you tomorrow! 

If you have any questions or need support, I can be reached at:  (djmaldonado3@verizon.net 

or (609) 440-6277 & formerfatguy.net)

Don’t Delay--Get P90X3 TODAY!

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Join me and many others who are working towards a goal of health and wellness in the New Year.   And, to get a leg up on your new year’s resolution, I’m offering you the opportunity to start your

journey today with your own copy of P90X3 @www.formerfatguy.net.

Also, as your P90X3 coach, I can assist you with all orders, and any other fitness support questions you may have during your health and fitness journey.

 

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If you have any questions, I can always be reached on Facebook (Jorge Maldonado), Twitter (djdad89),  (http://www.formerfatguy.net).