Wednesday, December 9, 2009

Mike Boyle's "Realist's Guide to Holiday Eating"

#1- EAT LESS. This is the top tip. Eat less at breakfast, lunch and dinner. Remember, we don't need 4-5 meals a day, we need 4-5 feedings a day.
#2 Plan to Fail- as above, don't eat normally if you know you are going to attend a party. Eat sparingly during the day leading up to a party.
#3- Plan to Fail Part 2- get extra workouts in. Expend more calories in anticipation of taking in more calories.
#4- Forget all the stuff about sparkling water and celery. Just decrease your intake on "party" days and up your activity.
#5- Eat protein. Protein is filling and satiating. Better to eat chicken wings than chips in the mad, mad world of holiday parties.


Wednesday, September 30, 2009

Here are 10 things that happened to me as a fat guy

1. The chair stuck to my rear end when I interviewed with this company in 1998.
2. Two five year old boys called me Fat Albert at a Dunkin’ Donuts counter.
3. My daughter Abbey told me I needed a bra.
4. While swimming with my kids at a pool, another kid told me I was really fat.
5. I couldn’t sit in my seat at the Bruins game and had to sit in a folding chair.
6. Couldn’t fit into the racing suit at F1 Racing in Braintree.
7. The scale at the doctor’s office didn’t go high enough and they had to estimate my weight.
8. My sister in law made me sit in a different chair than the rest of the family at dinner.
9. My daughters told me I looked like Patrick the fat starfish on Sponge Bob Square Pants.
10. I’ve had to ask to be moved from a booth to a table in a restaurant because I didn’t fit.

If you’ve got any funny “fat stories’” you’d like to share on Hank’s Big Adventure, please email them to me at

Thursday, August 27, 2009

Hank’s Top Ten Weight Loss Tips

Ten tips for losing weight!

1. Give yourself two-four days lead time to prepare.
2. Buy and prepare some foods you know will help you succeed.
3. Get eight hours of sleep each night.
4. Once you begin, write down everything you eat.
5. Do an enjoyable physical activity.
6. Do another enjoyable activity besides exercise.
7. Drink water before every meal.
8. Pat yourself on the back after every successful meal.
9. Find some busy work to do to distract you from any urges to overeat.
10. Never let yesterday affect today. It doesn’t matter.

Friday, August 14, 2009


I know you don’t want to hear this, and believe me, I understand why.

BUT……..or should I say BUTT……….Slow is the way to go in weight loss. By slow, I mean 1-2 pounds a week. You always read it and hear it from the doctors, but let’s face it…….we want BIG results right away.

Think about this: when is the last time someone you knew lost weight quickly, changed their lifestyle and eating habits and kept the weight off? IT DOESN’T happen. That’s why they have lifetime memberships at some weight loss centers, because people DON’T change very often.

I’ve lost 124 pounds in about 15 months. The initial 75 came off quickly, but the next 49…not quite 50….have been much slower. It has frustrated me at times, but I’ll tell you the one thing I’ve noticed. In 15 months time…….SLOW by some nutty weight loss program standards……I really haven’t relapsed. I continue to eat good food, workout and lose weight. I HAVE changed my behavior. I’m not doing anything CRAZY. Drastic calorie reduction won’t work long term. Your metabolism slows down, you don’t feed the muscle that boosts metabolic rate and it just doesn’t work.

At 251 pounds, I still go to workout at Mike Boyle Strength and Conditioning in Winchester, MA. They always change my workout routine to make it fun, interesting, motivating and I STILL get results. I’ve been able to continue healthy eating and better behavior because I still have around 2,000 calories a day, satiating my body in a healthy way. If I knocked off 1,000 calories a day, I wouldn’t be able to sustain it. I never have. I’m 43 now, but it took me 42 years and some education from Mike Boyle to figure out how to lose weight.

Check out for more info about strength and conditioning. When you are ready to change your life, take it back and improve your health, call Bob Hanson at Mike Boyle Strength and Conditoning, at 781-729-1333.

You’ll be glad you did.

Monday, July 6, 2009

7/6/09 Blog

I just got back from Hawaii and one sweet trip. I walked the Kona Half Marathon on the Big Island of Hawaii on June 28 and completed one of my biggest goals yet since my big weight loss adventure began.

Just as a refresher, I’ve lost 123 pounds, from 375-252, since I began working out at Mike Boyle Strength and Conditioning in Winchester in May of last year. If you ever decide you’d like to improve your health and with it, your overall quality of life, Mike Boyle is THE guru of strength and conditioning. He is a life changer. The pro athletes train with Mike, but your average person can, too. The nice thing………they get the same attention as the pros. Everyone is the most important person when they work out with Mike and his staff.

So……I walked a half marathon in three hours, 34 minutes, walking in honor of my mother-in-law, Janet Greenway Evans, who died from a series of strokes almost 23 years ago. I never knew her, but my wife and family struggle everyday without her.

I’ve been paying attention to my health for 14 months and with guidance, encouragement and some dedication to improving my well being, I’ve gone from struggling to walk 100 yards to completing 13.1 miles. Mike said I’d be stunned at what I could do if I committed to his program and he was 100 percent right. I can’t even explain the joy I’ve experience since losing the weight and “getting back into the game”.

Top 10 things from my trip to Hawaii

10. Didn’t need a seatbelt extender on the plane.
9. My waist didn’t spill over the armrest onto the passenger next to me.
8. Went to the pool in a bathing suit and no shirt.
7. My size 40 shorts are getting loose.
6. Went snorkeling with turtles and brilliantly colored fish.
5. Didn’t feel out of place amongst a group of fit people.
4. Walked 13.1 miles.
3. Actually starting thinking about possibly running the 13.1 miles next year
2. Completed a goal and saw it through, start to finish.
1. Raised about $10,000 for the American Stroke Association.

Thank you to everyone who contributed to my effort. Each and every one of you made a difference in someone’s life.

Monday, June 15, 2009

Hank’s Big Adventure Blog 6-15-09

When it comes to losing weight, you have to remember a couple of things. 1. The weight you are trying to lose is weight you want to lose for good. 2. Some days you’ll have outstanding success and others you won’t. 3. What you had to eat yesterday has ABSOLUTELY no bearing on today’s success.

I had a ground-breaking day last week that really affected how I’ve approached my week, this week. I had come off a day in which I had eaten more than I should have, felt so off the tracks and drained of energy, that I didn’t think I could have a good eating day. I was hungry, bingey and felt a lot of negativity. The previous day’s failure was dragging me down.

Driving home from work on Route 93 from Dorchester to Medford, I battled those invasive food thoughts in my head. I tried to rationalize my plan for the upcoming day. Would I let myself have a less than desired eating day…suffer emotionally from it, yet not do anything about it. OR… would I try and change direction and battle my desire to give in to the food craving I was experiencing.

Once I got to my off ramp in Medford, I immediately drove to Mike Boyle Strength and Conditioning in Winchester. ( When I tell you I was feeling negative, obsessive compulsive and totally out of control, I am not exaggerating at all. I’ve never done drugs, but that desire to obtain my next “high”….in my case “a food high”, was overwhelming.

Reflecting on my past 25 years of failure and the success I’ve had in losing 120 pound in the last 13 months, I knew I couldn’t revert back to past bad behaviors.

I got to the gym, got into that positive environment, and slowly felt better and better as I worked out. I felt so good about not only my decision to go, but how I felt physically, that it again taught me something. Sitting through a feeling…the need to eat or binge or consume…will pass, especially if you fight it and turn to a positive alternative.

That decision to work out made a huge difference in my week, mentally and physically. When you are down and out in our mental approach, physical success is difficult to achieve. I call it the “Costanza Theory” from Seinfeld. George, in this particular episode, decides to do everything the opposite of how he usually does things. He suddenly starts having success, indicating he’s done everything wrong in the past.

Try the “Constanza Theory”. It will work for you if you want it to!!!

Happy June!

Wednesday, May 13, 2009


The best thing I’ve ever done is decide I needed help with my obesity problem. I started working out at Mike Boyle Strength and Conditioning in Winchester, MA, just over a year ago.

I was always intimidated into thinking a personal trainer would be judgemental about my obesity and I didn’t want to face the music. What I found instead is…..I wasted 42 years by postponing my access to their expertise. Their success is determined by your success. The good ones care about your progress 24 hours a day.

I’ve lost 118 pounds with Mike Boyle and his staff and they’ve become not only trainers, but mentors, confidants, therapists and friends. The best professionals in the fitness industry understand the human condition. They know the brain doesn’t always operate in black and white fashion. For the first time in my life I’ve found an organization that understands the mental approach to weight loss. They know that obsessive compulsive behavior can hijack common sense and render it obsolete. So, when you choose someone to work with, they need to understand food, fitness, mental approach, support, communication, fatigue, motivation…..a whole realm of issues. Mike Boyle and his staff understand this and it’s probably why they are the best in the nation at what they do. Whether it was a conversation, encouragement, text message, email or cell phone call, Mike and his staff have always been right there to help me succeed.

42 years…….375 pounds, trouble walking 125 yards.
43 years…….257 pounds, getting ready to walk a half marathon.

Your first step to better health should be choosing a health care advocate. Put yourself first….invest in you. There is not a better return on investment in the world.